Day IV broken toe

What a beautiful morning! Sunny without a cloud in sight.

Crowieto and I met up at 8am to ride to Johnson Creek and back. I warmed up, then completed 5 intervals of 30' @z2 + 15' @z1. I guess Crowieto flatted at the stop sign. I didn't hear him yell for me because I was in the zone. I called and sent a text at the bridge. Nothin. I back tracked to find him. I crested the hill and saw him. We stopped at the Texaco. I thought we could catch the group starting at 9am. We both took our shares of pulling. There was a strong head wind for the last 10 miles. We managed the Johnson Creek loop in 1h 10 min. Not too bad for 27 miles. Sure enough we sat down and the group showed up. They started 30 minutes late. We cruised back to Forza. Crowieto took off on the last climb out of Nisqually. I still had a one hour run off the bike, so I let him fade into the distance.

I switched gear, grabbed the dogs, and started running within 5 minutes. I did not feel good at the start, during the middle, or at the end. I was glad to be done. 5 hours of training into the bank. It was a gorgeous day and no toe pain. :-)

I think Kona's kryptonite is heat. She was dragging the last 5 minutes.

Day three broken toe

The bike and running training is still affecting my swimming. I went through this last year as well. It usually takes me a couple of weeks to physically adjust. The toe feels good since I keep it taped.

I swam 4k this morning. I knew from the first stroke that the workout was going to be a struggle. My cardio is great. I still made a challenging set of 150s/100s. I was happy that I made the send offs. I thought about making the send offs easier. Instead I took 1 minute of rest between each set.

I have a follow up with the Sport Doc today then a meeting at work. The rest of the day will be relaxing.

The weather is supposed to hold, so shooting for 80-100 miles of cycling and 23+ miles of running. Can't wait :-)

Day 2 broken toe

The toe is doing well. The hard part is keeping the dogs aways so they don't trample it. I must say having a powermeter makes it easier to justify riding on the trainer. You know exactly how hard you are working out. If Andy Potts can do most of his workouts on a trainer and be successful. It can be good for me too?

After work, I decided to take a nice one hour nap. I jumped on the trainer for 95 minutes. The workout had lots of short intervals. I like how quickly my body is adapting to the workload over the last week and a half.

Put on my new Newton Racer's and grabbed Kona for an easy 30 minute run. I wanted to take Fina, but she was kind of limping and her left back food was a little swollen. The weather was sunny and nice. Kona was happy to get outside. I did several drills during the run. Almost managed 4 miles even with the drills. The Newton's felt great.

Day one with broken toe

It was a tough swim this morning. I think all the running & cycling I did yesterday finally caught up with me or the broken toe. Maybe both. The main set had lots of 300s. I was able to descend overall speed. I did not swim on the sendoff I planned. I finished with 4k.

The weather was changing, so I skipped the nap and went out for a run. I didnt take Fina because she was limping. I took Kona for 20 minutes. I put her in the house and let the dogs roam. The workout flew by. It was shorter/faster running today. I felt good. My toe didn't bother me at all. I ran by the house as I warmed down and heard Kona barking. I hit the door hard with my hand. Kona stopped barking. I finished up my cool down. I walked inside and it was quiet. I was shocked at the top of the stairs. Both dogs were on the couch looking at me. Do I trust them next time?

Cold Winds

It's one thing to deal with winds. It's another thing to add cold to the mix. Brrr.

Yesterday, I felt better than expected in the pool. I was surprised that I could descend the 200s in the 1000. I ended up with 4.3K. The rest of the day was nice and relaxing.

This morning another easy 3.5k in the pool. The rest of the day was spent completing computer course requirements. The dark clouds were rolling in quickly. I grabbed the dogs and went out for a 50 minute run. We got a little wet at the beginning of the run. We lucked out on the rest of the run. I could have run at anytime. Oh well. I didn't want to give the dogs bath, small price to pay. At one point, during the run both dogs were right behind me on the trails. I am not sure if it was Kona or Fina or both. Somehow I managed to go down as they passed me. I definitely broke my second toe. It was swollen, black and blue. :-( I finished the run with minimal pain.

My toe bothered me a little on the trainer. I rode for 1 hour and 40 minutes. I did some interval work. 3.5 hours for the day, another deposit into the bank.

Tired legs

My legs felt tired this morning. I headed out for a 90 minute run with the dogs at 7AM. I had to be at work early. The first few miles were rough. I settled into my pace right after. I ran almost 13 miles. I think my dogs are super tired. All they have done is sleep and eat a couple bites of food.

I was gonna do an swim and bike today. I decided to pass since I was in the pool for 2 hours during inservice training. A solid week of training (16k swimming, 137 miles cycling, 40 miles running)

GREAT RACING TO A FEW OF THE ATHLETES I COACH:
April 25 - Christopher dropped over 7 minutes off PR from 2009 at Mount Ranier Duathlon Short Course and placed 3rd in Age Group.

May 2 - Elizabeth's first race at Escape From Alcatraz. She placed 1st in Age Group, was 2nd Amateur Female, and 11th Overall including pros.

Third lucky day of the week

The ride was nice and dry. There was some wind today. It wasn't just a head wind. It was a head wind with a cross wind. Fun, Fun. There was more wind than last Saturday, if you can believe that. Only a few people showed up at Forza this morning. I rode by myself. I managed to get in a little over 71 miles.

I quickly headed out for a brick (running within 10 minutes of riding) with the dogs for an hour run. My legs were a little tired from riding in so much wind today. It took most of the run to get into a good pace. I finished with just under 9 miles. It was almost an 80 mile day. The first of many more long days to come.

I am tired.