First open water swim of the year

The water was very cold this morning. It reminded me of the year I swam at Lake Coeur D'Alene and it was 59. My face felt numb. I couldn't feel my feet or hands. It took me a full 1500 meters to warm up. I felt good after that. The weather was super crappy, so I went home and jumped on the trainer for 2 hours. I did some pace work for the race this weekend. My legs felt tired because I usually do this type of workout on Tuesdays.

No sun today :-(

Another typical day in Washington. The forecast was partly sunny. It actually sprinkled all day. My workout for the day was a 12 mile run with mile repeats and short rest. The focus of the workout was to dial in the pace I want to run off the bike next weekend. I felt awesome. I had to keep an eye on my watch because I was running too fast.

Chillin with all 4 dogs has been a blast. Only one night left. The dogs are tired from all the playing.

Last weekend of May

Wednesday morning I swam 4.3k. I swam better than expected after the workouts from Tuesday. The main set was 2x (6x125 odds moderate/evens build 10-15 rest + 100p on 1:45 + 150 fast on 2:15 + 100p on 1:45 + 150 faster on 2:15 + 100p on 1:45). I didn't run in the afternoon because my shin has been bothering me since all of the jumping at PT.

Thursday, I had a tough ride on the trainer. It was a set designed for you to go to failure. I guessed I could complete 6-12 repeats. The first few felt great. My legs started to get tighter because of the lactic acid was building. I was going to stop at 8, but decided to try one more. Number 9 was it. No more left in the gas tank.

Yesterday, I swam 4k. The main set was 3x (4x100 k/s + 8x50 very fast on 45/55/65). The goal of the 50s was to start fast and hold your pace. Each set the average speed is supposed to get faster because you are getting more rest. I swam much better that expected. On the first set I averaged 33.5s. Second set average 30.7. I picked it up and stayed strong for 6. The last 2, I started to tighten up. On the final set I averaged 30.0. I swam faster for the first 4. I slowed a little for the next 2 then slowed a little more on the last two. All in all it was a strong set.

I decided to do my workout on the trainer today. The weather looked crappy and I was dog sitting. I figured the dogs would be a little happier if they weren't locked up for most of the day. It was a tough workout, 4 hours of solid work.

Two funny things happened today. The first was when I let the dogs out for a bathroom break. The dogs were all doing their thing. All of a sudden Kona darts to the road and catches a bird. I was trying to catch her, so she wouldn't kill the bird. I finally managed to get her back in the house. During my last 45 minutes at tempo effort, I look over and see Kona sitting on Cole. Nothing like trying to focus on power and breathing when you are laughing. She did it twice. Cole just looked at her like she was crazy. Good times.

Here are the girls after another hard days work:

Another 3 sport training day

I was surprised at how sore my upper body was this morning. I swam an easy 3.5k of mostly pulling and IM.

I took a long lunch because I had to go back to work for a couple hours in the afternoon. Once home, I slept for 10 minutes then jumped on the trainer for some thresh hold work. After 100 minutes, I grabbed Kona and went out for a short run of 5 miles. My legs were feeling tired from the bike and all of the explosive work at PT yesterday. I wanted to take Fina, but she was limping around the house. I decided no running for Fina all week.

My body is ready for a good nite's rest!!!

Yep the legs are tired

My body was a little tired from the tough workout yesterday. I managed 4.4k of swimming this morning. It felt ok. I tried to pick up the pace a couple of times. The effort it took exponentially outweighed the return. I decided to chalk it up as an easy aerobic workout.

In the afternoon, I had physical therapy. It was a smoker. Lots of anaerobic exercises.

Just finished the longest run off the bike...

My left knee was being a little weird, so I took Saturday off. It felt 100% this morning. I decided to move my workout from yesterday to today. I shrunk it down a little to be on the safe side.

I rode 3 hours on the trainer. It was a very tough workout. After warm-up, I have several hard 1 minute efforts with 1 minute cruise between. The rest of the workout was pacing for the half with efforts a little faster than race pace. I finished up with 45 minutes at race pace. I spun easy for 14 minutes then headed out for my brick. I knew the bike ride zapped me. Instead of doing interval work, I just ran at moderate effort. I almost got in 14 miles.

My legs are a little tired.

Week 4 totals: 15.5K swimming, 136miles cycling, 34.7miles running

Trying to swim fast

My left quad was super tight this morning. I wasn't sure if I could complete the main set of 20x100 on 2:00, odds easy and evens fast. Surprisingly, my leg was fine once I started. I swam fast and consistent on the entire set. I finished up with 4k.

Not much going on for the remainder of the day.

Here are the girls waking up from their nap.