Monday, August 29, 2011

Glute is healing s l o w l y

I went out for an easy ride on Saturday. It was a great day to ride, 85 and sunny. I was sweating a lot out there. I decided to flush out the engine with a couple of efforts below Olympic distance pace. The first was 19 minutes long near the time trial route. I averaged 23.9mph. The second effort was after the stop sign to range 93. A group of roadies started before me. I decided to play a game. How far could I let them go until I could catch them. After a mile of easy riding, I went after them. I caught them at the rolling hills and passed the last guy on the last hill. I averaged 24.6mph for 14 minutes. I wanted to do a 20' power test, but knew that would not be the smartest thing. I rode easy for rest of the ride. At one point, I thought 2 big rottweilers were going to get lunch, me.

Yesterday I took the dogs for a short easy run. Two hours later I headed to the pool. The main set was 12x100 desc every 3. I progressively slowed down each set. The water was warm like soup, 87 degrees. I finished with 3.4k.

This morning I took the dogs out for an easy 30 minute jog/walk. It was a little humid out and glimpses of sunshine. I predicted the clouds would burn off. It is 4:30PM and no sign of sun.

Less than 12 weeks to go until Arizona.

Saturday, August 27, 2011

glute is healing

I have kept things low key trying to allow the glute to heal. It has been hard with the great weather we are having here in Washington.

I swam an easy 1.8k on Monday and an easy 3k on Tuesday.

On Wednesday I swam 3.7k. The main set was 10x100 on 1:30. I averaged 1:18 through 6 and then the piano dropped.

Thursday I jogged/walk for 12 minutes to test the glute. I felt pretty good. It feels like the glute is healing. It is not 100%, but getting close. I rode an easy 70 minutes and the glute felt the same.

Yesterday I headed to the pool for an easy 1k. I took the furkids for an easy 20 minute run. I ran laps around the field. The dogs started figuring out ways to run less in the 80+ heat. After lap 1, they waited at the start line for me to run 200 meters then sprint down to catch up. Fina was a little smarter. She knew I was running a square, so she cut the square diagonally.

Thursday, August 18, 2011

glute day 2

My glute was bothering me all day. I decided to try and ride to see how it would hold up. I could not get into aero because it caused more pain. I attempted the first set of 8x (30" hard + 30" easy). I rode sitting up. After cruising for 6.5 minutes,  I started the 15 minutes at race pace. My glute felt fine at first then started to act up, so I stopped the interval 2.5 minutes in and cruised back home. It is very frustrating to be back to training and have an injury holding me back. GRRR!!!

Wednesday, August 17, 2011

Left glute

This morning I jumped into the pool for 3.7k. I love it when you can actually feel the water. The main set was 10x150 (100fast/50easy) with 15 seconds rest after each. I averaged 1:15.2 on the set. I felt strong in the water. You gotta love these days.

After work I headed to the track. It was 80 and sunny. I had to ditch my sunglasses after the warm-up. I needed the air flowing on my face to dry the sweat. The set was 12x200 with 25 seconds rest after each. I built into the set and was feeling good until #8. My left glute started to hurt. I backed off and decided no more fast 200s. After a mile of cooling down, I cleaned up and sat on a bag of ice.

Tuesday, August 16, 2011

Back to training after mid-season reset

I used the last two weeks to get my body ready for the next phase in gearing up for Arizona.

Yesterday I swam an easy 1.8k. I felt good.

Today I rode for 70 minutes. The main set was 20x (30" hard + 30" easy). I started second guessing the number I completed, so I ended up doing an extra repeat. I felt good on the entire workout. My legs started to tighten up after 12. I maintained my power level all the way through. After the ride, I took the dogs out for an easy run.

Sunday, August 14, 2011

Finishing up the easy weekend

Yesterday I went for a 55 mile ride. It was nice to be able to ride to the bridge then Ranier. The range roads were closed for most of the summer. It was the first time I climbed the hill past the bridge this year. I felt pretty good staying in the big ring all the way up. After the ride I took the dogs out for an easy 25 minute run.

This morning I took the dogs out for a 1 hour run. I wasn't sure if Fina was going to make it, but she held strong.

14 weeks til Arizona

Saturday, August 13, 2011

Thanks to NW Guardian for wanting to write and article about me

NW Guardian Aug 12

Open Water Race

Last night, I headed out to Kent for an Open Water Race. There were 3 distances (0.5mi, 1.2, 2.4) and with or without wetsuit. I found out the water temperature was going to be in the mid to upper 70s. I chose not wetsuit. There were 3 waves. The 2.4mile started first, five minutes later the shortest distance, and then my wave. The course was 100 meters to the first buoy, 850m to second, 100m to third, and 850 to finish. It was a nice rectangle. After a short warm-up, I lined up in the front.

The starter blew the whistle and we were off. Several people sprinted out. I wanted to start smart, so I chose to let them go and catch the draft. I think there were 10 people in front of me to the first turn buoy. I slowly began to pick them off and build my speed. I moved into fifth by the second turn buoy. I split the 2 wetsuit swimmers after the last turn buoy and swam between them. I actually thought I was in first because I could not see anyone in front of me. I thought I was drawing a bad line because a wetsuit swimmer was paralleling me 15 meters away. I remembered that if you followed the buoys back the line back would not be straight. I closed in on the finish and sprinted up to the mat. I wasn't sure of my placing because Chris was standing in front of me taking his wetsuit off. I could not find Karen, so I assumed she was changing. I somehow managed to be 3rd overall with the 2 guys beating me both wearing wetsuits. I was first non wetsuit and won an apple pie. Karen finished a little behind me and ended up third female.

Another low-key week

It has been another low-key week.

I swam 1k easy on Monday.

On Tuesday & Thursday, I rode easy for 90 minutes and ran the dogs for 20.

Wednesday I swam 2k in the morning and ran 35 minutes after work.

I think my body is feeling very rested.

Sunday, August 7, 2011


Karen talked me into racing an Aquathon today. The race took place on the waterfront in Tacoma. It supposed to be a 2k swim and 5k run.

It was a cold swim (58). It was a out and back course. My goggles were foggy and I had trouble sighting on the way out. It seemed like the buoy was staying in the same place forever. I didn't realize we swam against the current out. It was supposed to be 2k. The watch had 1.4 miles. My time was 35+. I was second out of the water behind Karen. I started the run with a stitch, so I backed off my effort. I ended up going off course and added 0.32 miles to the run. That put me at second at the half way mark. I pushed myself to catch the guy. My last 1.5 miles was just under 6minute pace. I ended up passing him with 100m to go.

Friday, August 5, 2011

Easy week

I haven't done much all week. It has been a nice easy week. I am trying to let my body recover completely and fully.