Two a days wipe me out

Rolled into "masters" a litle late, so I skipped a set.
Spent about a little under an hour, lets see if I can recall:
300 wu
16 x 25 kicks w/ fins
4 x 50 building
I can't remember the rest but it totalled 1800. Good drills
Got a little feedback from "coach" on streamlining.

At 4 I went for my 77 minute run. I was hoping for 10 miles, but came up a bit short. Señor Google Earths sez 9.8 miles that makes me a 7:51 ave. Not horrible considering I went backwards from the usual direction and the uphills are way worse that way (clockwise.) I wasn't quite home but I decided stick to the program and walk once I hit hit 77 min. So I walked the last third mile. Hip flexors were siezing up. Musta been the kick drills this morning. Anyhoos, I am looking forward to señorita rest week comin' up.

swim time

Rest Day yesterday, but I didn't want it to be. Unless I can count Candyland or tossing kids around, hmm...
This morning I finally got my bones out of bed and over to the jr high. Yesterday's masters workout was still up, so I did the main set, but shortened the warm up/ cool down because I didn't quite have enough time.
wu 300
6 x 50 @ 75% - 10 sec. rests
6 x 50 @ 85% - 20 sec rests
6 x 50 @ 95% - 30 sec rests
100 @ 100%
cool down 200
1500 meters total.
Thirsty, hungry, a little grossed out thinking about the pool water (crypto, etc.)

Then I got on the stationary for an hour at noon.
10 min warm up
6 min hard, 6 min spin
5 hard, 5 spin
4 hard, 4 spin
3 hard, 3 spin
2 hard, 2 spin
1 hard minute
9 min cool down

I'm 32 today

Yesterday I did a Tabata treadmill (crossfitendurance.com)
4 minutes of hell is another appropriate name for it. Then some abs. Weird clicking and dull pain in the right hip. Sucks gettin old.
Today was beautiful. mid 40s. So I rode my bike. I circumnavigated the valley and got my two hours in. Mr google earth sez I went 39.35 miles. I'm pretty happy about that. Still staying out of the large chain ring, too. lots of wind. I forgot all about wind. There was one pretty slow section what with the wind and my tired legs. I ate a banana one hour in, next time I need more calories me thinks.
It was a great day. I've got a great family.

Finally Starting to get over the Cough

I ran 69 minutes today. What beautiful weather, I love this valley.

Google Earths says that I went 9 miles!

That's a 7:40 and that makes me happy. Soon I'll have the GPS watch and I can know whether thats a fantasy camp figure or not. For now I'll just go on believing that I'm fast.

Yesterday I ran on the treadmill:

6 min on, 6 min off (9.5mph)

5 on, 5 off (9.6 reduced to 9)

4 on, 4 off (9.1 to 9.2)
3 on, 3 off (9.2 to 9.3)

2 on, 2 off (9.3 to 9.5)

1 on (9.5 to 12)

I was a little disappointed in my performance. I need to manage my intensity levels to duration.

My apologies to anyone who walked through that room while I was running and probably for a while after. I love El Chubasco, but wow.

Today I swam at Ecker.

The masters were there so I kind of poached their workout, but scaled it way back for time constraints. Warmed up 500 Swim Kick Pull Swim.

50 x 4, 50 x 3, 50 x 2, 50x 1

Each group was supposed to get faster, but I seemed to maintain about 39, 40 sec averages.

37 was my best and last, 42 was my slowest in the first set.

Then I just cooled down with a back stroke and slow crawl 250.

1250 total, I was in the water for about 35 min.

I've got a long way to go...

Still sick

Monday, crossfit:
50 Sumo Dead Lift high Pulls
21 Burpees
400 meter run
Times Three
18:45
Little bit cold, little bit sick.

Tuesday, spinning.

Crazy night - hacked up a lung for an hour, got up to do something about it. As soon as I lay down - ALARM! Back asleep around 5 am and up again at 7. But I still had to spin, right?

1:45 on the stationary, intervals every 20, then every 15. Good spin. Sore legs from day before.

I hope to get a trainer so I can ride my bike indoors instead of that horrible stationary.

Today, Swimming:

Pete's group lesson. Don't know the distance, but we were there for about an hour working on different aspects of the kick, the stroke, the breathing, etc. Sounds like I need to reach further.

I can't wait for the training plans coming down the line from the "pros." And I need to get into the masters here.

I wish I could stop coughing and that my throat would stop hurting.

Wintery

I waited till the snow stopped, then I snowblowed. Then, at 3:00, I went for my "long run." Sixty two minutes. And according to the google earths, I made it 8 miles. Hooray. Weird, dull knee soreness and hip (right side.) Sore throat not any worse. But not great either. Lots of dogs on todays run. Day of Rest tomorrow. Hopefully its enough to let the leg feel better and get rid of this nasty cold. And may the family be well.