Have Theraflu, Will Train

My master plan for the week didn't work out so well. No suprise there. BUT, my fever is finally staying below 100. Without drugs. AND, my waking hours have surpassed my sleeping hours. I even brushed my teeth and showered today. You may snicker, but after what I've been fighting the last few days, simple tasks seem almost like I conquered the world. So what did I manage this weekend on the training front? I mustered a 30min walk on Saturday solely to get out of the house and breathe some fresh air. Today I showed up for swim lessons and did an hour of drills. Coach Bake took it easy on me but promised to get me back in swimming shape for AZ.

I don't know how this week is going to turn out, but hopefully by the weekend I'll be back in the game. I've read the following blurb a few times and find it fitting right now. I don't know the author, but if someone else does, I'll give them due credit.

Racing is a privilege, not an obligation or chore. All negative thoughts about failing should pale in comparison to the opportunity to be at the starting line. Worry less about the outcome and focus on having fun, no matter your race level. Enjoy this moment in life when you're at this level of fitness and among this group of peers participating in an amazing event. You will find that by living in that moment, you will perform at your best.

Damn Pigs

There is nothing quite like missing two key long weekends in the final peak period before your first Ironman. Last weekend my body was run down enough that I felt the need to take a couple of unscheduled rest days. It seemed like the right thing to do. This week I started out strong again. But by Wednesday night something wasn't quite right. My back hurt to be touched, and my headache wasn't going away. Thursday I woke up feeling about as sore as when I got nailed by a car on my motorcycle. I came home early from work and had a fever of 102. Yep, the flu.

So, I'm typing this from my couch, while sitting in sweats that haven't been taken off in about 48 hours, peering through eyes glazed over by triple doses of Theraflu and everything else in the medicine cabinet that looked like it might bring my temperature down. It's a big ole pity party in my living room.

This isn't the ideal situation, obviously. But now my only option is to figure out how I can salvage the last 2 weeks before taper. Planning more than a few days out doesn't seem to be working for me right now, so I'm going to start with this:

--Get a good night sleep tonight and sleep in as long as I can tomorrow.

--Start with some easy stretches and then go for a 5 mile walk. If that goes well, I'll go for a 6-8 mile run/walk, making sure not to go above low Zone 2. Then crash for the rest of the day.

--On Sunday I'll start out on the trainer and try and get through the first 1/3 of Entourage Season 1. Then go cheer on the ladies doing the Girlfriends Half Marathon...while riding my bike around. Then do my 1 hour swim lesson.

There's a high probability that this plan is going to fail miserably and I'll end up right back in bed in my sexy sweats. But if it works, it will get me about 8 hours of aerobic activity this weekend, while not taxing my body too much. If I feel like it's hurting more than helping, I'll pull the plug. On Monday, I'll re-evaluate and modify the plan as needed.

To end this post on a fun note, here is a pic of Dingo Dave in the t-shirt that I got to design for him. This past summer we raced each other at the Blue Lake Olympic triathlon. As you can see, I won. :-) He has to wear it tonight to the annual PDXKayaker film festival. I just regret that I'm too sick to attend and won't get to see him prance around in it. And, yes, those are fairy wings sticking off the back. Special thanks to Carrie & Alex for their help in the design!

Tuesday Boozeday

What a difference a [rest] day makes! Even though I'm still a tad sick, my muscles feel recharged and ready to go. And all of the support from my friends has helped recharge the noggin too. Thanks everyone!

This morning I had a track workout on tap. As I was driving to the local high school, I had to dodge tree branches and debris blowing across the road. Autumn is officially here. And while I usually welcome it with excitment (it's my favorite season!!!), it is especially difficult to get up in the dark and go train in the cold, windy, icy, rain. Anyway, back to the run...

Cold, dark, windy track.

1 mile warmup. Then 3x: 0.5 mile Z4, 0.25 mile recovery. For a total of 3.25 miles of mostly high intensity. I could definitely feel that I hadn't run since last Tuesday, but each speed set was faster than the previous set, and each recovery was faster than the previous one. This was supposed to be an hour, but by this time I was frozen and pushing the clock before work, so I headed for a hot shower. When I got to work, I checked our weather station there -- 40 mph winds!

Notice my hair sticking straight up in the wind!

Because of some fun plans tomorrow night (and the shortened run this morning), I decided to do my bike/run brick this evening after work. 60 minute trainer ride followed by a 20 minute run. Heh, I started my day with a workout in the dark, and I ended my day with a workout in the dark.

P.S. Tonights workout brought to you by Jubelale. I couldn't resist one after a tough work day. :-)

Week 25 - Mon thru Wed

After the ugliness of last week, I'm taking a different approach for Week 25. I'm only thinking three days ahead so that I don't fry the precious remaning mental toughness I'm grasping onto. And I'm easing into it and praying that my body cooperates. Six weeks until GO TIME. Five weeks until I'll be packing the car and fretting over lists. Okay, okay, yes, yes, we all know that I'll be fretting over lists by this weekend.

Today - easy peasy swim (got in 2600 meters before work)
Tuesday - run 1hr
Wednesday - bike 1hr, brick run 30min, swim if I have time during lunch

That doesn't look so bad!

Want to know what looks bad? This...
Tuesday - rain
Wednesday - rain
Thursday - rain
Friday - rain
Saturday - rain
Sunday - rain
Monday - rain

The Sinking of Week 24

Week 24 sunk...like a tank. And not in a good way. My planned week of 18 hours turned into a struggle to get in 6 hours. It started out fine enough with an 8 mile run on Tuesday and a decent swim on Wednesday. On Wed night I nodded off on my aerobars. Thankfully I was on the trainer and not the road. But I was really proud that my legs never stopped spinning. Ken looked at me like I was out of my freakin mind. By Thursday, it was all I could do to put in 2 loops around Lacamas Lake...and that knocked me out for the night by 7pm. On Friday I did a short swim and then went to work crying because I was so tired. I bagged my Friday night run. And then stupidly got up on Saturday morning and began what was supposed to be a 70-miler at 7am. Have you realized how COLD it is at 7am now? And dark? I arrived at the gym almost an hour later (and almost 10 minutes slower than it normally takes me) and was done. Done. Shaking, shivering, spewing mucous from everywhere. Done. My body had quit IM about 6 weeks too early. I sulked to Nadine's car and she drove me home where I took a piping hot shower and crawled under lots of blankets. Sunday was spent watching sucky football games and force feeding myself multi-vitamins, supplements, and various healthy food stuffs. I think I gained 3 pounds just from soup and other fluids.

You're probably reading this and thinking "why would someone put themselves through all of that?" or maybe, if you're a triathlete, you're thinking "why didn't she take a rest day sooner?" I'm still struggling with the answer to the first one. It's hard to explain unless you've had a similar drive to do Ironman...or something equally stupid, er, challenging for you. The answer to the second question is that I'M SCARED. It doesn't matter how many times people tell me that I'm going to finish. It's still f'n SCARY! And nothing is guaranteed. Yes, a more fitting title for this blog would be "Training Scared".

Week 24 Plan

Monday - rest day
Tuesday - run 1:15
Wednesday - swim 1:15, bike 1:00, brick run 0:30
Thursday - bike 1:30

Friday - swim 1:15, run 1:30

Saturday - bike 5:00, run 1:00

Sunday - bike 1:00, run 2:15, swim 1:00

Shooting for 18 hours

So far...
-- I rested on Monday. Rest days are almost harder than the other days. My body needs the rest, my mind needs the rest, but my attitude always takes a dive into the shitter. I know that I am not any fun to be around on Mondays.

-- Today (Tuesday) I ran after work. I went almost 90 minutes instead of 75 and felt fantastic. Except for the bottom of my left foot. It doesn't feel right at all, but I'm going to ice it and baby it this week and see what comes of it. Anyway, 10 minutes into the run I had to do 3 x 6min of Zone 4, with 2min of recovery jog inbetween. 18 minutes of Zone 4 kicked my butt! An ice bath and homebrew made everything better.

Week 23 - DONE

Biggest week so far is in the books. Yeah! I was light on swimming, but did a century ride and hit almost all of my run workouts. This was the first time I trained straight through a half ironman. Silliness, really. And even though this week was 100% zone 2, I didn't get any recovery other than in intensity.

A little note about our 100 miler on Saturday. I could not/would not have finished this ride without my good friends Jon, Tom, and Jeff. Even though the route was mostly flat (except for those 10 miles in the middle that Jeff forgot about...), the way back was pretty much into a headwind most of the time. I think Jeff has a sixth sense b/c every time I was at the point of wanting to stop and whine/cry/pout, he would pull out in front of me and let me suck his wheel for awhile. So awesome.

So how do I feel after the big weekend? I feel great. Tired, but strong. It's almost indescribable. Like I am invincible...if only I could get one more rest day. I always feel like I need just one more rest day. I'm excited, scared...just about ready to get this thing done. Four more weeks until taper starts. But there is A LOT of work to be done in those 4 weeks.

Here's what I did in Week 23:
Swim = 4800 meters
Bike = 145 miles
Run = 24 miles
Plus some other stuff
Total = 16.5 hours

What Week is This?

I've lost track what week we're on here. 20-something I know for sure. 7.5 weeks left until the race. So maybe week 23? Yeah, week 23. That right there gets my heart racing like nothing else. Seriously, it's beating in my throat now.

I know it's almost the end of the week, but there is still LOTS of training volume left before Monday, so here's the plan:

Monday - rest
Tuesday - swim 60min (missed it), run 75min (did it)
Wednesday - bike 45min (did it), brick run 30min (did it)
Thursday - swim 60min (did it but came up short), bike 90min (did it)
Friday - run 90min (doing in the morning with the girls in honor of LiveSTRONG day)
Saturday - swim 60-90min (at 6am), bike 100 miles (to Salem and back), brick run 45min (UGH!)
Sunday - bike 45min, run 2hr, and perhaps a 60min swim with my rocket-propulsion specialist

Shootin for 17 hours. Biggest week so far. And just going to get BIGGER!

Black Diamond Half Ironman

It's been awhile since my last blog post, so what better way to get back into bloggercizing than with a race report? This past Saturday I did the Black Diamond Half Ironman as my tune-up race before the final push to Ironman Arizona. 1.2 mile swim, 56 mile bike, 13.1 mile run. It seems ridiculous to do 70.3 miles as a non-chalant training day. I mean really, who does that? Ironman wannabes, I suppose. This isn't going to be a typical race report. I'm bored of those. So this is more of a "lessons learned" sort of thing.

Overall Time: 6:43:50
Swim = 0:41:56 (2:12/100m pace)
T1 = 2:46
Bike = 3:13:33 (17.4 mph)
T2 = 2:09
Run = 2:43:25 (12:28/mile pace)

My goals leading into it were:
1) Test out my nutrition -- the day before, the morning of, and during.
2) Keep my effort at a pace that I could keep allll dayyyyy longgggg. No Zone 4 shit.
3) Find out what I need to work on for the next 8 weeks. Hah! As if I didn't already know. Coughrunmorecough.
4) Have fun.

How did I do? Um, okay. 1) My nutrition the night before was a little shady. Jack-in-the-box for a late lunch and BBQ for dinner. Not ideal. And not what I'll be doing in November. 2) My effort was spot on. Aside from some craptacular back issues, I could have gone all day. I wasn't out of breath at the end, I had shit-tons of energy left, and I wasn't sore later on or the next day or the day after that. 3) Yeah, I need to work on the run. Didn't need to do a half ironman to figure that one out. 4) Overall, I had a good time. Not the entire time, but I had fun more than I didn't have fun.

The Good:
- As always, my husband Ken is my best supporter! I couldn't be doing all of this without him. He's the best! Also, my tri buddies who were doing relays stuck around to cheer me on, which was awesome. Julie, Brian, and Jeff on one team; Jason, Ian, and Cory on another. Both teams totally rocked the course! - I kept my HR in check the entire race, except for the climbs.
- My transitions were some of the fastest in the entire field of competitors. I maintain my title as Transition Nazi.
- I pushed through some major yuckiness. More on that later. "Ain't nothin gonna bring me down, oh no, I've got to keep on movin..."
- This was almost a 20 minute PR over my HIM from last year.
- I didn't pizz myself on the bike. This could also be put in "The Bad" category, as I was trying to do so for about 30 miles, but it just wouldn't happen.

The Bad:
- I lost my swim mojo again. But on the upside, I negative split the swim (yeah, I admit, I looked at my watch after the first loop). And I could have held that pace for another 1.2 miles. Or another 10 miles really. Bygones.
- I accidentally took Heed during a bottle hand-up on the bike aid station...and thought it was water. Until I had already poured it into my aero bottle and taken a big ole gulp. Blech. But I was out of water and had to drink it. My tummy revolted and I spent the next 25 miles being a fart machine.

- I didn't take in enough calories on the second half of the ride. I zone out and forget. Maybe I need to set a timer on my watch to beep at intervals as a reminder to suck down the fuel.
- A stupid car pulled right in front of me on one of the good descents and STOPPED. I couldn't get around and had to slam on the brakes. This girl can't climb, but I can FLYYYYY down the hills like no one's business. Nothing pizzes me off more than having to stop on a downhill.

The Ugly:
- The run. From the first steps off the bike I knew I was in trouble. Each step sent an excruciating throb through my lower back. It sucked. Then my left foot fell asleep. And then the outside of my right leg became intolerable (I even have a bruise and swelling...still...almost 1 week after the race). Thankfully Julie was running with me for the first 4 miles, otherwise chances are good that I would have quit. Okay, probably not, but I would have walked a lot more than I did. Thanks Bobulie!
- My mental toolbox needs a few more tools. I'm not proud to admit that I cried more than once on the run. I felt so sorry for myself. Which is just downright wrong, since I choose to do this for fun. And there are lots of people who would love to be able to do this, who can't. So suck it up buttercup and finish the damn race.

What I'll do different for IMAZ:
- NOT CRASH A WEEK BEFORE THE RACE! I am pretty sure this is the root cause of my back telling me to f-off.

- Eat better the night before.
- Not have to do last minute maintenance and gear changes. It worked out though...this time.
- I tried to get down 700 calories the morning of the race and only managed about 300-400. In November I'm supposed to get down close to 1500-2000, all before 7am! Apparently, my tummy only accepts liquid nutrition on race morning. Noted.
- Get off the bike and be super happy that I nailed all of my run workouts between now and the race. Cuz that's gonna happen. I already promised somebody, so now I have to.

The Swim...

The Bike...The Run...The Finish...

60 Days

Yowza! I have my tune-up race this Saturday. Black Diamond Half Ironman. I haven't thought much about the event until just recently...it's sort of an afterthought. Funny how last year before my first half ironman I was an emotional wreck for about 4 weeks prior. This year, I haven't even looked at the course description, start time, age group competition, etc. I don't think I'm particularly more prepared this year. Just a different focus.

My plan for the race:
-do everything as I would do in prep for IMAZ (dinner the night before, pre-race breakfast, similar clothes,...)
-keep to my IM effort instead of trying for a faster HIM pace (using perceived effort instead of HRM for the actual race)
-same race nutrition...same fuels at the same time
-have fun
That's it! No specific speed goals. No finish time goal. I'm hoping to learn a few things so that I can buckle down and work on the rough parts before November.

My plan for this week:
Monday - rest day
Tuesday - run 60min
Wednesday - swim 60min, bike 45min, brick run 30min
Thursday - bike 60min
Friday - easy 30min swim, maybe a quick bike or run at the race site
Saturday - RACE
Sunday - rest day, maybe a light recovery swim
TOTAL = 4-5 hours + race

Back to Training

I'm married! We had the most wonderful wedding and such a fun time with all of our friends and family. I am the luckiest girl in the entire world. It couldn't have gone much more perfectly. We're still waiting for the professional photos, but here are a few snapshots from friends.

After the wedding we escaped to Bend for a few days and enjoyed some time to ourselves. Lots of celebratory beers (okay...and french fries), dips in the Turkish soaking pool, hikes around the area, bubble baths, and plenty of laying around catching up on lost sleep.

And just to prove that I have the best, most supportive husband...I still managed to get over 11 hours of training in during our honeymoon week. He even cleaned my bike for me while I was napping.
Swim = 6200 meters
Bike = 69.54 miles
Run = 17.45 miles
Plus some other stuff like hiking, stretching, etc.

Updates

I've been MIA from the blog for a little while. Lots going on. I'm getting married on Saturday, so I've had a handful of appointments (hair, spray tanning to cover my many tri top tan lines, final meetings with all of the vendors), last minute shopping trips (did I really need to hand craft a monogrammed aisle runner 3 days prior to the big day?), wrapping up loose ends (making endless lists, finalizing vows, making programs), and family coming into town (Mom, brother JoshyPoo, and brothers fiance Heather are all here now). My training has slacked off a little, but I'm still getting some good workouts in.

Ken snapped this super flattering shot of me in the midst of program making.

Last week:
I had a few great runs in the 10:15-11:30 pace range. I also made it to the weekly VBC Time Trial and almost hit 21 mph again...on tired legs. I put in a 2.5 hour session on the bike trainer due to crazy windy rain outside.
This week:
Another nice run early in the week. A 42 mile bike ride with Jeff (who 5 miles into it helped me realize that "holy crap I have a wedding in 3 days, you hopefully only get married once, so really, it's OKAY if I don't get 5 hours in on the bike when I have piles of to-do lists sitting at home"), which included baying at horses and mooing at cows, sunny sunny sunshine, a 30min stop at a coffee shop, another coffee shop stop 5 miles later, and lots of laughing and chit-chatting. I'll be going for a run today, swim tomorrow, and then taking a few days off.Probably no more updates from me until I return from the honeymoon. Happy Training!

Week 19 Plan

Mon: rest
Tue: run 1hr
Wed: swim 1hr, bike 45min/run 30min
Thu: bike 75min
Fri: swim 1hr, run 75min
Sat: swim 1hr, bike 4hr/run 45min (this will be shorter b/c my Mom flies in)
Sun: bike 1hr, run 90min
TOTAL: 15 hours

18 Down

A recovery week + Hood-to-Coast. Small volume, high intensity. Hardly any biking, which makes me sad. But I fell in love with running. I know exactly when it happened too. And that's probably the biggest break through I have experienced in the last three years. Swim = 1400 meters
Bike = 20 miles
Run = 22.3 miles
Plus some other stuff
Total = 9 hours

Quick Hood-to-Coast Recap

A longer report with photos will be up later, but here is a quick recap of Hood-to-Coast weekend:

• 197 miles + 2 vans + 12 stinky runners + 30ish hours = best time I've had in weeks.
• I laughed so hard and so frequently that my cheeks are still sore!
• My team was awesome. 10 guys, 2 girls (4 guys and 2 girls in my van). All from work, and hardly a conversation that was work-related the entire time. We were all super supportive of each other and always worked together as a team.
• I really can't think of one low point through all of the 197 miles.
• Despite showing up at the wrong exchange station and losing 20+ minutes...on the very first leg for our van...it didn't set us back at all. However, it made for numerous running jokes the rest of the trip.
• My gortex bivy is worth its weight in gold. And platinum and silver and oil. It's on my permanent packing list for H2C now.
• I can run faster and further than I think I can. Jenn has been telling me this for a couple of years now, but I didn't believe her. :-)

I had Leg 9 this year. It's ranked the 2nd hardest leg, but that's only because it is the longest at 19.6 miles. And the first 2 legs are mostly on rock/gravel roads. In my opinion, it's a really fun section and not too difficult if you're prepared for the distance and running surface. I wasn't really prepared for either, but it was a blast. I didn't walk a single step and all of my splits were faster than predicted. This was a huge confidence builder and exactly what I needed heading into the last 12 weeks of training for IMAZ.

Leg 9 = 6.89 miles. My time = 1:12:50. Pace = 10:34 min/mile
Leg 21 = 5 miles. My time = 0:51:35. Pace = 10:19 min/mile
Leg 32 = 7.72 miles. My time = 1:26:35. Pace = 11:13 min/mile

Recovery

Imagine my surprise when I looked to see what my Week 18 is supposed to be like (I've only been looking about 1 or 2 days ahead)...and it's filled with rest and recovery! The plan has an Olympic distance triathlon scheduled for Sunday, but since I'm doing H2C, I still get to "taper". Only 4-6 hours of training, plus the event. Freakin awesome!

So, starting tomorrow, this is what I'll be doing for around 30 hours.
Nike Hood to Coast Relay, "the MOTHER of all relays"

I have Leg 9 (which is really legs 9, 21, and 33). For a total of 19.61 miles. With my measly peasly running mileage lately, I predict that this may hurt a bit. Stay tuned for my "race report" on Sunday or Monday...

Oh, and here is my Week 18 photo. I've gained THREE stupid pounds. In one week? I think PMS might have something to do with this one. Even I don't eat THAT much.

End of Week 17

I have no idea how it became Week 18 already. I still remember when I was struggling to get in 5 hours/week. Swimming more than 1500 meters in one workout was a game of will power and any bike ride over 20 miles left me cringing with saddle sores. Running, well, I'm still working on that one. I wrapped up Week 17 with over 15 hours.

Pretty soon, race day will be here. We'll be checking-in and stepping on the scales on Thursday, testing the water on Friday, athlete dinner & meeting on Friday night, bike check-in on Saturday, and then filing into Tempe Town Lake just prior to 7am on Sunday morning. Having been there last year to volunteer and sign-up, I can picture it all in my mind. I can smell the sharpies from bodymarking (permanent marker still gets my HR up) and the wet dank odor of the transition tent. I can picture the sun just coming up down the river as the starting gun went off, thousands of people moving as one big glob of froth while thousands more lined the bridges and walking path. The faces of those struggling on the run course, barely able to shuffle to the next aid station, but still willing to smile and say "thank you" for volunteering. I can't wait to be a part of it all. But from the other side this time.
Week 17 summary:
Swim = 9600 meters (wow!)
Bike = 99 miles (not too shabby)
Run = 14 miles (ugh, Hood-to-Coast is going to HURT!)
Plus strength training, stretching, transition practice, etc.
Total = 15.40 hours

Lessons From My Long Day

I had a really fun time on my long workout day today. 2300 meters in the pool, followed by a 60 mile bike ride to Crown Point (with some awesome peeps), followed by a short run with Jeff. All preceeded by many days without a rest day, most of which were filled with lots of Z4 interval work. I'm wiped. I fell asleep on the couch in my bike gear (yuck) with an empty lunch plate on my lap. At least it was empty. Last time I was this tired after a workout, I fell alseep on the couch with a full bowl of pasta. When I woke up, it was all over me and in my hair, and parmesan cheese was scattered around the couch.
I learned some good lessons today:

1) I need a rest day more frequently. I worked out on the last two Mondays (my typical rest days) and havn't had a true rest day in about three weeks. Very bad on my part.

2) Pay more attention to fueling! I am usually so good about this. But I recently ran out of my tub of G2, and had to resort to using old freebies of Heed this morning. Heed tastes like saliva. Especially when warm. Because of that (well, and I was busy chatting with friends the entire ride and forgot to fuel), I took in a total of 300 calories by mile 50. And only a 100 cal protein drink prior to the swim. No good. Coming back down Marine Drive I got that wonky bonky feeling. Bill rescued me with his last 3 shot blocks and an extra bottle of malto. Good friends train with you; great friends give you their nutrition. :-)

3) I need to climb more. Lots more. I was able to keep up with the guys going 22-23 mph...until we hit the hills. And then it was Drop City. Jeff and Bill rode with me most of the day. I love those guys.

4) Don't forget to body glide the girly bits. I don't think I need to elaborate here.

5) I am strong. I will finish Ironman.

Midweek Update

This week is quite stellar so far. For the first time in training, I'm feeling consistently strong each day. This just propels more motivation and confidence, which helps me get through the next workout. Yeah, I'm fucking tired. But I'm getting through each session without crashing. Now if only I could do something about this appetite. Seriously. I've been going back for thirds at dinner...and then eating Ken's left overs. He has started making me a pre-dinner. Tonight before the time trial, I ate half a loaf of uncooked garlic bread. I was like a starving child from a third-world country who hasn't eaten in 3 days. Except for I'm not starving and it had only been 3 hours since my last meal. I need to lose about 10 more pounds to be comfortable for Ironman, so this is not a good thing.

My week so far:

Monday--
Swim: 5:45am, 00:59:40, 2600 meters
I finally got to workout with Jon. It's been awhile. I felt strong and efficient in the pool, and was able to hold a 1:55 pace without effort. I know there is more efficiency that I can gain with some additional corrections to my form, so I'm really excited.

Run: 6:10pm, 00:38:57, 3.31 miles
This was a slog. It was hot and I was tired from not taking a rest day. But with Hood-to-Coast around the corner, I knew that I needed to get this in. Still, a 11:46/mile is better than the 12:30/mile about a month ago. I'll take it.

Tuesday--
Run: 6:00am, 00:46:48, 4 miles
Track workout:
Warmup - 1 mile
3x - 0.5 mile fast, 0.25 mile recovery
Cooldown - 1mile

Wednesday--

Swim: 5:50am, 00:56:37, 2600 meters
Again, this was effortless.
Warmup - 250m swim, 250m kick
Drill - 8 x 50m, 15sec rest
Main set - 8 x 50m (1:50 pace), 15sec rest, 600m (1:55 pace), 8 x 50m (1:50 pace), 15 sec rest
Drill - 4 x 50m, 15sec rest
Cool down - 100m

Bike: 6:00pm, 00:45:00, 10.20 miles
On the trainer. With oodles of wedding stuff in the background. Maybe by IM I'll have less around the middle!

Transition: 5 minutes

Run: 6:50pm, 00:28:22, 2.24 miles
HOT brick run. I saw some lively encouraging people though, so that was nice.

Thursday--
Bike 1: to and from the time trial, 00:49:30, 11.86 miles

Bike 2: Vancouver Bike Club Time Trial, 00:27:58, 10 miles = 21.5 mph!!!
I've been trying to hit a 21 mph average all dang summer long. Two weeks ago I missed it by 7 stupid seconds. Today, despite a wicked headwind and some yucky crosswinds, I was determined. I repeated to myself over and over again, "pedal harder bitch." This was in between garlic bread burps, which I don't recommend. Why is it that now that I look at my time, I can't help but think "well, only 42 seconds away from 22 mph..." The bummer about meeting a goal is that now you have to meet a harder goal. :-)

Total time for the week so far = 5.96 hours. Week 17 is going to be a good one!

17

At the end of week 16 I felt pretty good. Tired, but good. Despite a couple of missed workouts due to life, I managed almost 10.5 hours of training. I was shooting for 13, but 10.5 is okay with me. Speaking of tired, I have been falling asleep in some pretty inappropriate places. At my desk, in meetings, on the toilet, on the phone, eating dinner. Is everyone else this tired? I suspect it's time to hit the iron supplements again.

Some highlights from last week:
-- I ran a 5.25 mile loop by my house over 5 minutes faster than before, for a pace of 10:50...and I felt great doing it.
-- I can swim again! I've been seeing a new masters coach 1x/week to get me back to where I should be. I call him my "rocket propulsion specialist" because it now feels like I have a jet pack strapped to my back. I keep checking my watch against the pool clock just to make sure. It's awesome. I lose my groove every once in awhile, but I'm hopeful that I'll be able to finish the IM swim in a respectable time.
-- My Saturday ride with Julie Unruly (Ken's nickname for her). We did the 65 mile RACC route in Clark County. It's the one route that I'm not sick of right now. Some good hills, not much traffic, and relaxing scenery. Here's me at a quick break, courtesy of Unruly.

Week 17 Plan:
Mon - rest (swam and ran)
Tue - swim 60min (did it Mon), run 60min (done)
Wed - swim 60min, bike 45min, brick run 30min
Thu - bike 75min (will do the VBC time trial, plus ride there and back)
Fri - swim 60min (optional), run 75min
Sat - bike 3.5hr, brick run 30min
Sun - bike 1hr, run 75min, swim lesson 60min
TOTAL = 14:00

I'm starting out the week at 167.5 lb. Although, I have a hunch that the recent mass consumption of zucchini bread, zucchini muffins, and chocolate zucchini cake are going to catch up to me before next week. No measurements again this week. Here's the photo: