Water keeps getting colder

And choppy, too.

I just swam for 54 minutes in the bay. Definitely calmer water on the south end. I hate boats that buzz swimmers.

Hate.

I thought I'd get in a fight, but I think when I took off my wetsuit on shore and stood there in nothing but a speedo, they decided to bail.

Ha Ha

Share A Smile

I love me a mini tri!
So a group of dentists does a tri as a fund raiser each year to fix teeth of homeless people. Good cause, good fun.
I knew most of the volunteers on a first name basis which made it fun, too.
Unfortunately, Team Stacker Berry recruited a new fairy. I got second.
Some day I think I'll just run faster. Maybe.
2 brothers, a niece and a nephew did it, too. That was cool.

PEDAL

4 hours 15 minutes.
Stopped at home after 55 miles for a sandwich, chips and potty break.
Hit 85 miles 45 seconds after the 4:15 mark. I was worked over.
i'm getting old.
Great weather though.

Swim and Think

45 minutes of restful swimming in the lake. Nice time to reflect on the recent past and close acquaintances and relationships. Pretty day, too. That water's getting colder fast.

MTB and Def Leppard!

Headed to the mountains with the jefe. 21 miles. 2 hrs 45 min. 4500 ascent 5500 descent. Cool and rainy. Beautiful.

Then I went and met Def Leppard before they went on stage and put on a great show! A day to remember for sure!

What's wrong?

2 hours 37 minutes this morning. Great weather. I fell apart! After only an hour I was so beat! Walking. Right hip and shin, left foot, wa wa wa!
8:30s for the first half, 10:30s for the second half!!
I went as far as I did in 2 hr 17 min on July 30th. (16.25)
I don't know. Anemia? Hunger? Too much rest? Too much fatty fatty fat fat? Too much food last week? Too much running during this prep for Fla?
I don't know. I just hope I can turn it around, there's still a long way to go.
Help me Obi Wan.

Rest Week is a SHAM!

I've gotta do more next time its rest week. I went out on my bike this am for about 40 minutes and then ran for about 25 minutes, I was beat! Got tired quick, legs were sluggish. I ran the 1st mile at 8 min, 2nd at 7:30, 3rd at 7:10 (tried for a 7 flat, then the last half mile shoulda been at a 6:30, but lets be honest, it wasn't.)

Then I went and watched the Tour! at the dutch hollow feed.

It was kinda cool. I wish I would have scored a cool water bottle. Oh well.

This is the lead breakaway.

I heart rest week

Bald Mountain. 1.5 miles, 1,200 feet elevation gain. Kids, wife, dog. Good times!

Then 50 pull ups, 100 ring pushups, 200 situps in the garage.
Good half hour work out to button up the day.

OFC

Got my swim on.
100
200
400
(50 swim/50 kick) x 4
200
100
50
"cool down" 50
Left shoulder still hurt a bit, but not as bad.
Concetrated on form a bunch.

Rail Trail

I knew it wasn't totally flat, but that was a lot of down and up (and wind!)
1540 descent/ascent
19.7 miles
2hrs 45min
new (unofficial) 13.1 time = 1:45:43 (I had to stop and squat.)
Right calf balled up after 5 miles, everything else worked ok.
Baby ruth, never again on a run!
Welcome Welcome Rest Week.

Big Big Bike

So, I got less miles, but rode for 4:30 today. From where I grew up, over "the loop" and home with a side trip or two. 75.5 miles with 6260 ascent and 5451 descent.

Sluggish! I really need next week - Rest Week!
Another big day tomorrow, though.
So I got me a massage. She spent forever on my upper back which may explain why my shoulders pang when I swim. there were 1,00 knots and she worked most of them out. that should help. She never got to my quads, though - bummer.
Now I have to go back, right? Ok, I will.

Open Water

Off to the open water again.

I couldn't find my watch, so I just looked at the time I left my car to the time I got back. It was 52 minutes. I wanted 50 swimming minutes and I probably just missed it. 48 or so?

But I went further than I have to date. Two island laps (and the water is low) including going out to the south buoy first, each lap. Then I went to that buoy one more time and back. Felt better about my form.

Short bike

rode a little over 35 miles in about 1:45
My quads are COOKED after yesterday's events.
Lotsa climbing, lotsa descending.

Then, after swimming with the kids, I stayed for 30 minutes and did this:
500 "warm up" easy swim
3 x 100IM and a 200 IM
500 Swim, slower and slower
Tried to work on form
Im BEAT!

More Crossfits

3:00 "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
www.crossfit.com

6:00 Run: 10 x 200m with 5 times the recovery (misread and rested 4x the run time - oops)
Jefe did this one with me and kept me honest. we ran between 33 and 36 each time.
www.crossfitendurance.com

Going Somewhere

Great Big Point to Point run today. Satarted on the usual trail, but instead of turning around at the dam, I went down canyon all the way to the mouth. 2 hours 30 minutes and done! Ended up 18.5 miles. That was an 8:06 average. Sure, I lost overall elevation, but I felt great!

New PR for 13.1, too : 1:47:30.

I was unsure of the trail connection and I still am. The old road ended and I bushwacked, side skirted, and dropped back onto the Railroad tracks. I may have gone further and had an even better 13.1 without that little adventure. The tranvía lasted about 3 miles or so and then it was "the parkway." I found myself loathing the UC people even more than when I was one. I guess I'll always be one, but since I'm out now I can be an elitist. I detest that trail, or rather its stereotypical Saturday users.

Back on the bright side of life -

The weather was gorgeous! Upper 60s, partly cloudy, a bit too much wind, but it is a canyon, just nice. I felt really good the whole time. Had a banana at 30 minutes, a snickers at 1:10 and a Gu at 1:45. 40 ounces of water and gatorade were gone after 2 hours, but I didn't really need it for the last 30 minutes. Of course, I didn't pee until 5 hours after I finished, so that may be bad. I jumped in the River to cool off/rinse off and then my beloved came and picked me up for a good ol' family reunion.

Up and over AGAIN

An hour three minutes. I am getting slower! It was cold this am AND a bit windy. Beautiful, though. And I felt great.

Chop!!

I knew it was windy today and I was ok with it since the ocean may have chop in Florida. So I was glad to go out at about 2:30. It was WAY worse than I imagined. I should've taken a photo. Super choppy, super windy. Double lapped the island. The water has gone way down, so it's a longer distance now. Finished 36 seconds shy of 40 minutes, but I'll count it.

Shoulders started zinging, so I concentrated on form - NOT crossing over. I noticed that when I breath left, it increases the chances of my left shoulder to "zing." And similarly on the right.

Keep that in mind, me. Ok, I will.

Big Ride

4 hours ride time. (actually 4:11, but the last 11 minutes were just spinning cause I wasn't quite home.)

Ended up with 82.15 miles in 4 hrs. 3500 ft total ascent. 5000 feet descent. hope to be a bit faster on the flats. What a difference my 808s make! I was back on my american classic clinchers and I was a lot slower on the flats and descents. Plus I got a flat and took my sweet time fixing it. I think I needed more food. Guess we'll see next week!

Crossfit and Crossfitendurance

In the AM with jefe
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

In the PM alone:
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace.

Worked me over good.

Swim first, then Crossfit plus abs

Hit the masters a little late and had to leave after 35 minutes in the H2O, so I did my own thang. Easybuildeasyhards, a 100 IM, some backstroke, some plain intervals. If I remember right, I think I did about 1100 was all. Left shoulder started to sting after 15 or 20 minutes.
Those dudes are fast!

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Then I blasted my abs/tranverses and back for a half hour.
Good.

AM RUN

Got up and ran at 6 am. GORGEOUS. 2 hours 17 minutes. 16.25 miles. Felt pretty good. Irritation in right hip. right calf cramp. Left shin awkwardness. Sucks getting old!!