weekend workouts and extra credit.

I am not going to go much into the weekend workouts.

Saturday: 2000M = 2 crossings at lucky's lake swim. Then 75 minute run. I ran in the 140-155 range for HR, and finished 6.5 miles. exactly. - not bad for 75 minutes.

Sunday: supposed to be 50/2 brick. I was pretty tired from the (see above) and got started later in the day. It was raining, so I busted out the trainer and the Indian to Girdwood video. 1 hour 50 minutes later, I was done with that. I cut my workout a bit short, and headed out for 2 mile run. 2 miles in 25 minutes. easy pace. HR was high cause by that time, I was a bit dehydrated, hungry, and tired. I kept that in the 130-150 range.

Monday: rest day. I went out for a 2 mile run with the kids. Addison is quite fast, and we lost sight of him almost right away. Sammy rode her bike with him, and Jeremiah and I ran. we did 4 sets of fartleks - starting slow, building up to a pretty fast run. i would say starting at 11 and working up to a 9 min mile. last one i sprinted for about 200 yards. For the most part, HR started in zone 1, and i got to low zone 4 by the end of each. The last one i got into zone 5 for a few seconds, but i didn't go long enough to have it in there for a very long time.

At work they are signed up for virgin health miles. I have ordered my step counter, and yesterday i put in all my recent workouts from friday until now. I get 10 points for each manually entered workout, but if i purchase the $150 polar watch, I can upload the workouts i do. Entering them manually gets me 20 points. If I got the watch, i would get 200 points on most days. I can't tell what the points are good for, so i am going to hold off on the watch, but if I find that the points are good for something more than just "e-badges" then i am going to go ahead and get the watch. Might as well....

good days and bad.

today i swam 2000m in open water - specifically a lake. (http://luckyslakeswim.com) then i ran 10,480 meters in 1 hour 15 minutes. weird thing. 6.5 miles, and 1:15 happened all at once, like all the world was aligned or something.

then, on the way home i stopped to try to get handlebar tape for my bike, and some bib shorts for riding, and the bike shop was closed, so i went to get gas, and it was only when there was 9 gallons in the tank, and it was up over $50 that i realized that what i THOUGHT was 3.79 per gallon (which is kinda expensive) was really $5.79 per gallon. I had stopped at the "we take advantage of people who need full tanks of gas before returning their rental car" place. STUPID ME!!! I am mental after 2+ hours of working out.

so, good workout, bad trip home, good breakfast at lunch time, good COFFEE, bad experience with ATT (the link they gave me was broke, and there was no link anywhere in the site to do what i needed to do

all joking aside - well, mostly...

I like to kid, I like to joke, I like to have fun, I like to laugh. I will sometimes make fun of myself so that others will be happy, or crack a smile, or feel better about what they are doing because they see that I have a problem with something.

I cracked a couple in class today, but mostly felt content to do the exercises. We did Triggerpoint rolling, and then an ab workout. I am pretty weak in the core, so the abs workouts are necessary.

I am also kinda tired. I haven't got the handle on being able to go to bed a little earlier in order to get good sleep when the wake up time is before 5am. especially when the good shows are on at 9pm.

Can you believe there is an entry in Wikipedia for "Safeword"? Crazy, huh Snackie. (everyone else is like "WTF!")

seizure swimming

This morning's swim workout:
100pull
100kick
100pull
100kick
100pull
100 finger tip drag
100 tennis ball in hands
100 one arm
100 one foot in the air
100 someother drill
100 some other other drill
400 easy+
4x100 descending to full speed
4x50 on the minute
4x25 on the 30
200 back c/d
2400 was the total workout. I musta blacked out somewhere in there, cause i cant do the math or remember in all those drills. all i remember is that somewhere in there i was holding a kickboard, and trying to keep one foot out of the water while the other one kicked... I wasn't really moving forward on that one, so i kept stopping cause the foot that was supposed to be kicking was down at the bottom of the pool. I finally figured it out, and think i likely looked like i was having some sort of seizure there at the end of that one. Sorry, this may not be great english, I am still recovering.

pushing it.

60 mile bike on saturday, 9 mile run on monday, 2900 swim on tuesday, zombie tuesday night, missed alarm on wednesday morning.

I have also gained 6 lbs of something. I am back close to 250, where i was at 243 about a week ago.

I am pretty sure that i have about 5-6 lbs of water weight on me. I have not been running as regularly as I was when I was getting ready for the marathon, and this is where my weight loss happened. (zone 2 running) Second 30 of the bike was pretty balls out, and my run on Monday ended up being a BT LSD run, because i have lost some fitness there.

Solution: Today - 50 minute bike spin (that i missed this AM from being zombified) 10 w/u, then 6x5min where 4 easy, 1 hard, then 10c/d - NOT A BT WORKOUT. Also, drinking at least a gallon of water. Funny, drinking water helps with gained water weight. You just have to wear loose pants, and be ready for hourly trips to the little boys room.

Stretch goal: weight room today, weight room friday = activate internal HGH to lose a little weight, repair muscles, and be ready for 50/2 brick on saturday.

morning epic swim - tiresome

today's workout:

50x10 warm-up 10sec RI
500x2 easy+
400x2 mod
200x2 hard
200 back
total: 2900

By the way, I came REALLY close to falling asleep at work today. I actually went out and gave myself 20 minutes nap in the car as a nap.

Sleep is coming....

Hoo Ha Ride Glide for my lady bits.

I initially posted this on the trifuel.com forum, and thought I would repost here.



SO, today I was completely out of chamois cream (I usually use some Chamois Butt'r) when i went to do my BreakThrough Bike ride of 60 miles. It is a breakthrough because I am training for an Ironman, and starting at 60 miles, every increase in distance is "the longest I have ever gone before."
That being said, I have issues because I am still finding the 'sweet spot' as far as saddle placement and comfort/discomfort. I have recently posted a question about bike shorts to that end, but have not purchased my new training bibs yet.
I asked a co-rider if she had any cream, and she said all she had was hoo ha ride glide - designed for women, to keep their lady bits from turning into hamburger. At this point I am pretty desperate, I try some. It tingled a bit at first, but then I proceeded to have the best ride I have had as far back as I can remember. I could feel the saddle, but the swelling, the rubbing, the pounding, was reduced to a little pressure.
If you are struggling with taint pain, or if you are a lady, who has issues with lady bits and friction, try this stuff. It may not work for you, but then again, you may have the best ride as far back as you can remember. I hope that using this product that is specially formulated for a woman does not make me lose my man card. I am going to look for other products like this, but at the end of the day, I had a good ride.

Jesus, i sound like a friggin commercial.

Recovery/RR Goofy

Well, I did the Goofy.  Saturday, I woke up at 2:45 to get to Disney for the 5:30 race start.  Run/Walked it.  Finished under time.

Sunday, I woke up at 2:45, forgot my Garmin had to go back for it, took the wrong exit, had to drive the long way around to get to my 5:30 race start.  Run/WALKED it.  Finished right on time.

Goals for the weekend: 1. Do not get injured.  2. Go so slow that I can finish both races.  3. Finish both races in under max allowable time. 4. Memorize the chorus of Party Rocking.
I was 4/4.

Prior to this, I had never done a half marathon by itself, only attached to the end of a HIM, and I had never done a marathon.  My longest distance training run EVER was 13.2 miles, 2 weeks before the race, and it was only a little bit faster than my time for the half...  I was also sick with a head cold for Wednesday and Thursday last week, but for some reason when I pay over $300 on something, I feel like it is silly to not attend.

So, Sunday after the race, I immediately froze up all the muscles from about mid-calf down.  The feet would not move any more, so I walked like a 120 year old man to find my car, which my son's girlfriend and her mom was nice enough to drive me part way to.  Mine was the farthest car from the race... I practiced lying on my back and letting my legs drain into my body.
Monday was my wife's birthday, so I had to do some moving around and I had to work, so with the frozen muscles, I think I aggrivated my ankles, so there was some swelling.
Tuesday I took it easy, and in the evening I started using a tennis ball to attempt to trigger point some of the frozen muscles to relax.  I got some of them to lighten up.
Today is more of the same.  I need to go to the office, so that should be interesting.  Usually muscles freeze up in my car, so after a tough workout it will take a few hundred yards walking away from my car to get back to good.

Things I learned this weekend:
Walking is sometimes harder than running.
7 hours on your feet is 7 hours on your feet.  -Ouch.
I need to increase my game between now and November if i am going to be able to do the whole marathon thing as a portion of a tri.
I need to get on the weight loss.  250lbs is a lot to drag for long distances. JAN, FEB, MAR are great months to do this.

Thank you for enduring my upchuck of thought.

IM Florida

Coach wants me to start this back up again.  I have signed up for IM Florida, and this is sure to be an exciting year of IM Zone 2 training.

I have been working on my running, and have signed up for the "Goofy Challenge" this coming weekend, which consists of a half marathon Saturday, and a full marathon on Sunday.  I so far have only run 13 miles at one time, ever.  The race has forced me to focus on running, but I have only just in the past 10 days have gotten the discipline to run every day.  Prior to that, my 13 mile runs would put me in recovery mode for at least a week, and any run would force a recovery day, so 3 weeks ago was my first week of over 20 miles running volume.  That being said, this week I have finally gotten to the point where I can run consistently in Zone 2 without walking to bring my heart rate down.  This could be because I am getting it, or could be because I am overtrained and about to hit a wall.  I guess either way, I am going to hit a wall this weekend.

Part of the new year brings my IM training into focus.  Consistency is required.  I plan to attend as many group sessions as possible, and to volume up!  I hope to keep the running that I have built up, and over the next 3-5 months to bring the bike up to par.

Typed too much. Got to save some for next post.

Sheri's earbud giveaway!

Here is sheri's giveaway.  I am hoping I win so that I can try them out.

Acoustibuds Review and Giveaway