Now what?

99.89 miles
9438 ascent
8595 descent
25 minutes not riding (4 stops)
6 hour 12 minutes total!
I don't know what I was thinking. (huge elevation for a long ride. I'm not superman, I guess.)
I still had 14 miles to go but a friend was coming home the same way I was.
(his wife tipped him off cause she was by my wife when I whined like a baby that ME TIRED!)
So a red jeep pulls along side me and the driver motions me to get in. I practically locked up the brakes and got off my bike. I was so done!
I'm a little concerned now for Ironman.
I know I'm overtrained , but what do I do for the next 6 weeks?
quit?
Ride and run smaller distances?
I guess we'll see...

Longest crossfit ever

100 pullups
100 pushups
100 situps
100 squats
for time.
It only took me 7 and a half hours.
I may have been interrupted a couple times, but I got 'er done.

trail run

trail running is what its all about!
Spent about 45 minutes. 1.75 warm up. Then
8 times : one minute on, one minute off.
Beautiful autumn morn

Pool to myself

So, they're open til 8 now. I took advantage of that and showed up at 6:45.
There was a pregnant water walker and that was it. She left after a bit and I had the place to myself. Did a workout from last IM training program:
6 x 75 (last 25 backstroke) wu
3 x 700 (rpe 3, then 4, then 5)
150 cool down (each 50 slower than the previous)

Felt good. Left shoulder still squawked a bit, but I guess I'll try and get used to that...

52 Card Workout

This is a great thing to do when you can't figure out what to do.
4 excersizes - one for each suit.
Today was
pull ups
ring push ups
double unders
24" "box" jumps (I used a rock)

I was worked. Took about 38 minutes.

Autumn

I only had an hour, but I guess I made it count. about 600 feet in the first 5+ miles, then another 1400 in about 3 mi.

An hour five thirty and 16.75 miles I believe.

PERFECT weather!

Tabata

This is a crossfit term meaning

20 seconds on, 10 seconds off

8 times

It can be brutal.

So I barefooted the treadmill for 10 minutes and then raised it to 12% and 8 miles an hour

I have done it at 9 mph, but I was feeling like a wuss

For the very last interval, I bumped it up to 9. It hurt, I won't lie.

Then I rested for a couple minutes and ran for 10 more minutes.

That was it!

Keep those fingers crossed my left IT band doesn't snap and fly apart.

HetoMo

97.3 miles. 3 major stops (15 min total)
heat
hills
wind
fatigue
Dr pepper and doritos - never again
sweedish fish. yum
5 hrs 10 min
Total ascent 4300, total descent 4500

Too many simple sugars and I bonked quick

sick

I've been fighting a little cold. I think I may have emerged victorious. I couldn't stand it another second, though. I had to get out there and run.
I was going to do crossfitendurance.com's 4 Five K s. But i ended up only doing 3. Time constraints and weather. Felt really good though.
23:06(ascent 250, descent 90)
7 min rest
25:03 (ascent 315, descent 115)
7 min rest
22:00 (up 125, down 425)
7 min walk home.

10 miles total including walking rests.

Row Row Row my Nothing

30 minutes on the row machine got me 6500 meters and a little blister - no big deal.
Then right into a crossfit:
Double Unders and Situps
50,40,30,20,10

Insomnia

I could not sleep last night. I don't know why. Finally after a banana and 2 toasts at 2 am I slept. Right through my alarm! Oh well, no swim.
So I did a crossfit. Hooray.

20 Pullups
30 pushups
40 situps
50 squats

5 times

I think we were supposed to rest 'tween rounds, but we didn't.

Tarahumara I'm not!

Went to my parents and forgot my running shoes. No worries. I'll go barefoot!
About the second lap on the high school track and me feet were tender. So I hit the grass for the next half hour + : that didn't help. So, 45 minutes. Forgot the garmin, maybe 6 miles, maybe less. Not sure. But its pretty hard to walk without wincing now. And my left IT Band feels like its gonna snap any minute.
I'm a wreck!!

Agua take it easy

The masters were there.
A punk kid shared my lane.
Yet I was able to just take it easy and swim my 300's
4 of them: swim, kick, swim pull
Then 100 backstroke for good measure.

Feliz Cumple Alex

90 min ride this am
Tried to spin easier than usual 4 x 1 min accelerations spaced 5 min, 10 min, 5 min apart.
31 miles in my new lycra
hooray price point

little brick

60 min indoor spin
1.6 miles at in 10:45 (6:42)
3 min active recovery
1 mile in 6:55

6 Muscle-ups (news to me!)
100 situps bonus

Back to the agua

Early swim - 6 x 200 easy, build, easy, hards
100 back
75 cool down
time up (30 min)

Shutting Down

After an intervention, I accepted the advice of many.
I had a big big ride planned, but instead I slept and then got a massage.
I have to redo my training schedule and figure out how to make it work, because it wasn't working before. The slow paces and speeds and the injured knees - not to mention my bad attitude and mental done-ness - are big signs saying
"Hey, Idiot, take a break!"
I guess we'll see what happens next...

Crossfit with Jeffy

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
20 min

Shouldn't have.
I'm over cooked.

My knees hurt

2 hours 53 minutes was the goal today.

I got out at 10am and it got hot. Too hot. I only made it 19 miles.

I think I need a break from long runs for a while. And a massage!

Lots of hills in the dirt trail portion, then railroad tracks, busy highway shoulder, and the paved parkway trail.

9:06 min miles. Last time the same run was 8:06 min miles. Of course it never got over 70. Today was 85 by noon.

I also need to adjust my fluid/nutrition for the heat. Too much gatorade, not enough water.

Special thanks to the anonymous angler who hooked me up with H2O in my time of need.