The last day of April

I swam 4k in the pool this morning. The main set was 8x150 0:20, 8x100 0:15, 8x50 0:10 alternating odds easy/evens fast. I started out strong and descended each set and overall speed throughout the workout. I think the anaerobic bike workout yesterday made it a piece of cake.

I went to physical therapy a few hours ago. They did some video taping of running/movements. Then they brought the fun. WOW!!! They gave me several exercises that lasted 20-30 seconds. The time may have been short not the intensity or shear challenge of coordination. I was dripping sweat from the 40 minute workout. It was comparable to a mod from Josh's Gorilla Grotto. My therapist looked at me and said, "No girly movements." I love being called out.

Just got off the phone with Guy. He is doing well. He bought a worthy vehicle. I never understood the need for a sedan if you are going to be a triathlete/bachelor. He got a nice SUV. I think the mid life crisis is over. The need for speed has finally subsided.

I am house sitting for two days, the dogs are gonna have a blast.

A tough workout on the trainer today. It was 90 minutes with a focus on anaerobic repeats. The 3 minute intervals hurt more than the 2 minute intervals, even though my power numbers were higher for 2 minutes.

I finished the day off with an easy 30 minute run. The focus was on drills and technique. My hamstring is feeling so much better with the physical therapy.

Will Russell get voted off Survivor tonight???

Another lucky day

I almost slept in this morning. Almost. I had a great swim this morning of 4k. I didn't feel great during the warm up, so I wasn't sure if the set was doable. The main set was 5x100 on 1:35, 4x100 on 1:30, 3x100 on 1:25, 2x100 on 1:20, 1x100 on 1:15 descend all sets with the last one all out. I descended every set easily and made the last one with a few seconds to spare.

I snuck in a short nap before my afternoon run. As I was falling asleep, I heard hail hitting the window. I assumed that it would be a wet run. I headed out the door a little after 4 and saw the sun with a few clouds. The roads were kind of dry too. I ran a little less than 9 miles in an hour. I know the dogs were happy because I did not have to give them a bath. Maybe not the dogs, but definitely me :-)

2 days into the season

I swam 4500 meters yesterday morning. The main set was 7x400s. I went to PT at 1PM. They smoked me. A few new exercises. My glutes were tired at the end.

I swam 3300 meters nice and easy this morning. Lots of 200s, mostly IM. It was pouring outside, so I jumped on my trainer at 3PM. It was a tough 90 minute session. I quickly headed out for a 45 minute run with the dogs. 11 minutes into the run, I slipped on a turn and cut up my knee. I was a little nauseous for a couple minutes. I shook it off with blood running down my leg. 25 minutes into the run, I heard a coyote howling in the woods. It seemed like he was following us, especially since we running back toward the house. I lucked out with the weather. It was sunny for all of the run. It started to sprinkle as I was walking to my door. :-)

Last weekend of off season training

I had drinks with the fastest athlete I know Friday night. Once home, I saw a text from Karen asking if I could get Lisa and her on to post Saturday.

I can tell my body has adjusted back to getting up early on a regular basis. I am now getting up around 530am on the weekends. After breakfast and playing ball with the dogs, I changed and met up with Lisa and Karen. I dropped into Aero right after the gate. I looked back after a few miles figuring they were on my wheel. I didn't see them anywhere. Since it was my last ride before I kick it into gear, I turned around and pulled them to Johnson Creek and back. It was a tough day with the pouring rain and wind from the south. On days like these, all you can do is smile. We even saw Crowieto at the Gas Station. He was pushing some crazy watts, 1000+. Too much for me.

I felt very strong on my run this morning. It's amazing how much my running has improved over the years. There were lots of cyclists out riding.

Tomorrow the season officially starts.

Tough swim this morning

It was a tough swim this morning. The main set was 2x100 very fast on 1:50, 50k fast on 1:05, and 50ez on 1:30. It was repeated 7 times through. This was done in short course meters. I was swimming with a Ted, who is very strong at the 100s and below. We decided to try and get faster each round. On the last round, we were too conservative for the first 100. On the last 100, I knew he would finish strong. He did not disappoint. I led for 80 meters. He inched passed me. I dug down deep to close, but had nothing left. We both finished at 1:10. Actually 1:10.0 for Ted and 1:10.2 for me. It will be a bummer to see him leave.

I had another fun day at physical therapy. They kicked my butt today. During one of the exercises, she told me to pull my leg and my leg didnt move. I was really trying. I had a better grasp for the next few reps.

I am gonna chill for the rest of the day. Three more days and it's GO time. The sad news is I will have to train by myself on the bike. My training partner just had tests done to confirm that he is an elite athlete and way too fast for me.

Lucking out with the weather

My swim felt much better yesterday. The main set consisted of cruise 100s followed by fast 200's on a descending send off with no more than a few seconds of rest. I negative split most of them and made the sendoffs. I just about killed the guy swimming the set with me. I went home after work for a short nap. I fell asleep for 90 minutes. I paid for later, tossing and turning all night. I took the dogs out for a nice sunny run. I ran into someone with 3 dogs (cocker spaniel, weimareiner, and pit-reiner mix). We ran for almost an hour.

I rode a nice easy 54 miles today. It started a bit chilly. As I was finishing, the sun decided it was time to come out. Oh well, a dry ride is always a good ride. :-)