Run Run Run

Went out for a 45 minute TT run. Some significant elevation change. DV loops. Got 6 miles in and felt good about a 7:30 pace with that kind of terrain.

Man Makers Again

On hundred man makers. The first 20 with 30's, then I wussed out and finished the last 80 with 25s.

Gotter done in about 35 minutes.

This is Pete doing his 70th or so man maker. His form's not great, but he's tired.

I thought it would be colder

What a great day.

Started about 3:30 and the sun was out. It was behind big gray clouds when I got out. Did 2 laps around the island. Lots of fishermen, no ski boats. I wasn't in a hurry, just trying to spot and swim strong and pretty. I swam for 37:30. I was a little bummed when I looked at the Google Earths and it looks like one lap is about 0.6 miles. I hoped I'd gone further, but like I said, I wasn't in a hurry. It was windy and choppy. I felt nauseated for a little while, but it went away. I wore 2 swim caps (fluorescent yellow, of course) but I don't think I needed both. They were quite tight on my ears.

Mostly, I was glad for the opportunity to stand next to the highway in nothing but wet briefs.

can I be done?

Finally got my act together for an afternoon ride. 45 minutes. 16.5 miles. 22 mph. wind and hills and a side jaunt or two. Moved my saddle forward and so far I'm glad.
Then a running crossfit:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
except I ran last. Total time, don't know.
But my half miles went
3:10
3:07
3:01
I wish I could do a 6 min for 13.1!
Ok bye.

Wreck Center

Squoze (is that even a word?) in a quick swim at the OEC. 6 x 100 with goggle difficulties and rests, alternating breaths every 3 and breaths every 4. Backstroked 100. Then time was running out so I swam 300 and bailed. Just 1K in about 30 minutes. Better than nothing I suppose.

Memorial Ride

After 3 days of physical inactivity, I figured I should go do something. I rode for 90 minutes. made it 23 miles the first hour, then hit some hills and ended with 33 or so in 90 minutes. I was going to brick over to a run, but got the alert that the barbecue was moved up a bit. We were still late even to the previously announced time, oops.

Quitter

Got up early and on the bike at 5:45. I set out for 2 ten mile loops - it was frigid. On the Uphill side I could not get things moving. Small chainring, putt, putt. So, after it took me a few minutes longer to complete the first loop, I bailed. I think rest will do me better. So 10 miles in 32 minutes or so. Better take 'er easy today.
Quitter.

Hurry

Got to the pool a little later than I hoped, since I needed to be out of there at 6:30. But I warmed up 500 skps. Then started the masters workout. 10 x 150 (100 fast, 50 stroke (back or breast))
Then 10 x 50 (odds stroke, evens free) Ionly got through 6 of 'em and didn't do the 500 pull that came last. But I got in 2300 yds in the hour that I was there.

Then at 7pm, I went on a 7 mile mtn bike ride with the boy scouts. It took over an hour, good times though.

I was running again

I wanted to go 8 miles or one hour, which ever was longer. I hit the eight mile at 59:30. Hooray for me. I spent the last ten minutes trying to up the pace - but I think I just maintained it. 7:26 average. I feel like I could maintain that pace for another 35 minutes, which is what it's going to take in Boise. I stayed fairly flat to simulate the race terrain, but got out too late. I ran right at sunset which was amazingly pretty and comfortable. I don't anticipate the atmospheric conditions as being such for the Half. Looking forward to it, though.

Evening Swim

Masters' Workout was still up:
W/U 500 (swim, kick, IM, pull, swim)
1x100 pull
2x75 IM (no free)
3x50 (kick 1st, free return)
4x25 free (hard,ez,hard,ez)
Swim 500 fast
REPEAT
2500 yards - a little over an hour.
Hooray for water.

Crossfit Quickie

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Thanks a lot Jeff.
Just under 20 minutes

Treadmill Tabata

20 sec on, 10 sec off x 8
I really need to do this with others - the herd mentality.
Started 12%, 9 mph - turned it down after a few to 10%, 8.5 mph.
I know.
It still hurt.
Warmed up about 5 min outside, cooled down about 2 min on the tready
Then did some core:
Front situps, side, side, knees to elbows, back extesions - 450 reps total.

56.6 MPH

Hit a new land speed record for myself coming down an 8% grade in the aerobars. Yikes.
I also climbed what felt like a 20% grade, but more than likely wasn't. 2:50 on the bike only travelling 56.5 miles (lots of climbing)
And ran 15 minutes right after covering 2 miles. Trying to set the pace at 7 - 7:20 for the big one.
I am beat. Am I just old?

Swim

500 warm up, front and back, and kicks.
7 x 100 Easy, build, easy, hard.
100 cool down
30 min.
1300

Whatever

Just did 50 pullups, 100 ring pushups, and 200 hundred situps. Still felt weak and I did it slow. About a half hour of tinkering around.

Valley loop

I probably shouldn't have ridden today, my legs are killing!
But I did the loop backwards for a change. That was a mistake. Wind blows me up the big hills going the other way.
1:10 to do a little more than 24 miles. Ah well.

Du, BOO!!!

It was NOT too windy, the kayakers were over cautious and hence nobody got to do the tri. Instead we ran 5k, biked 40k, ran the same 5k. The run had a couple quick but suer steep soft sand hills. I was not ready, plus the whole non swim threw off my usual game of do well on the swim, bike hard and suffer and maintain on the run.
Oh well, it was fun.
Plus my padre and I drove the Ironman course for next year and went for a quick ride in snow canyon, so that was nice.

PR

13.52 miles. 1:53
Going for even splits again - didn't quite pull it off. I averaged 8:09 on the way out! But 8:34 I believe on the way in. I think over all it was an 8:23 average or so.

Tore my hip flexors up something fierce.

Walking the zoo with a 20+ pound front back wasn't exactly recovery, but it was a good time.

13.1 came at 1:50:06

It better be at least 10 minutes quicker on the flats/pavement.

Too bad Boise and Florida won't be low 50's and overcast.

Good ole OFC

I love the 50 meter laps down in the UC.
Did 2000 straight today ~ Aside from emptying goggles a few times~
At 900 this girl in the lane next to me was even with me, so I went into race mode and slowly pulled away from her. I finished about a half length ahead of her. Yay! I beat a girl!
Using the clock on the wall there, I did the 1900 in about 30, maybe 32 minutes.
I hope it was 30. I would love to pull off a 30 minute swim split in the Half Iron.

Finally a big ride.

So I checked my Garmin and it says I have run about 100 miles since mid march, but only cycled 150. I was a little concerned.
Then I remembered all my indoor spinning and a few long rodes before I got the garmin, so I felt better.
But I still went out for 2:22:37 today amd ended up with 54.1 more miles.
Two "valley loops" about 2 minutes slower on the second. then I added about 6 more.
Felt good, but I'd like to sustain the 23.6 I averaged for the first hour.
Then I ran a 7:15 min mile for 8:25 just to transition. It was 1.16 mile.
Gotta love the data.