Twice in One Week?

June 23 at 4:53 pm.... I swam again. Second time in one week. I did (2) 1000 meter sessions.

42:48

Outdoor pool at the YMCA. Shoulder is starting to feel better but it still isn't right.

Long Run Week of June 20

June 21 - Hot & Humid
6:04 pm
Route
10 miles
1:32:12
9:13 minute miles
avg HR 138

First One Up EVERY Hill

Long ride on Sunday. I rode with Tuan and his group. Met Lennie down in the park. We rode with 6 other guys. I was first one up EVERY hill on the ride. We rode out to Poolesville via 28 and Beallsville Road... after going through Georgetown.

6/19/2011
6:03 am
80 miles
4:15:20 ride time
18.8 mph
134 avg HR
86 avg cadence

Very hilly ride. Humid but not sunny. It was hot and I went through six full bottles of fluid. Ate one Clif bar and had flask of Hammer gel.

June 15 Run Results

I missed posting about a workout. It was on Wednesday, June 15. It was a run session that didn't go well. I was bloated and gassy... I had to stop about 50 minutes into the run at a porta-porry. Hot and humid.

3:27 pm
8.4 miles
1:12:30
8:37 minute miles
138 avg HR

Getting Wet

I returned to the pool yesterday. Did 4 x 500. It was the third time I've swum since May 12. My right shoulder still hurts but I don't think anything is broken. It definitely slows me down and is sore.

4 x 500
9:59
8:59
9:35
8:58

Week of June 20

Mon swim 4 x 500 and build / 20 mile recovery ride
Tues Run 10 miles (marathon pace)
Wed 30 min swim / 20 mile spin
Thurs Run 6 miles (marathon pace)
Fri off
Sat TOTAL 200!!!
Sun Run 6 miles (marathon pace)

Booked Schedule

"A" swim meet this morning. I help with concessions so I had to be there at 7:30 am. Then, I am going to a wedding at 3 pm. So, I squeezed a run in between.

6/18
11:24 am
9.2 miles
Route
1:21:00
8:54 minute miles
avg HR 149

THIS IS IRONMAN Training

I am tired. I am grouchy. If there is food near me, I will eat it. When I am at rest, my legs feel like they are in motion. This is what Ironman training feels like.

Today, my daughter graduated from middle school. I took off the rest of the day and did a bike ride.

6/16
11:45 am
48 miles
2:32:44 ride time
18.9 mph
Route
132 avg HR
85 avg cadence

Weekday Brick

This feels like real Ironman training. Hains Point... on a weekday morning... with Chad and the DC Tri Club gang. Unfortunately, I didn't have my HRM with me, so no HR data today. It was a windy morning but very low humidity. I got one lap around HP with the gang, then Philip Schmidt got on front and I blew up. Them dudes were moving!

Cycle
5:49 am
31 miles
1:36:49 ride time
19.2 mph
avg cadence 83

Run
7:33 am
3.2 miles
27:43
8:39 minute miles

Scheduled Off Day

Here is a wrap-up of last week.

June 7 - Cycle
4:41 pm
37 miles
1:50 ride time
20.18 mph
88 avg cadence
143 avg HR

June 8 - Run
6.33 miles
55:32
8:46 minute miles
avg HR 150

June 9 - Cycle
5:37 am (morning ride from home to Hains Point, loops, then back home)
50 miles
2:33:57
19.55 mph
85 avg cadence
136 avg HR

June 9 - Swim
7:01 pm
29:33

June 11 - Run
9:43 am
8.4 miles
1:14:51
8:54 minute miles
avg HR148

June 12 - Cycle
6:07 am
98 miles (Sugarloaf Mountain via Georgetown with Chuck and HF)
5:25:01 ride time
18 mph
avg cadence 85
132 avg HR

Week of June 6

Mon Swim 30 mins

Tues 50 miles 1/2 IM race pace / Run for 30 mins (brick)

Wed Run 10 miles (IM race pace, so aerobic)

Thu 25 mile time trial warm-up for 5 miles than Release the Hounds!

Fri 30 min swim / 6 mile run (tempo)

Sat Ride 100 hard, think sub 5 hours.

Sun Ride 50 miles recovery pace

Recovery Day

I actually got in the pool and swam today. Swam for 31 minutes. My right shoulder hurt at first. Like, hurt to the point where I thought I might not be able to do it. However, the lady I was sharing a lane with works in my building, lives in my neighborhood and is a DC Tri Club member. So, I pride prevented me from getting out of the pool. And, after a few laps, things started loosening up a little. I swam the whole 31 minutes, though very slowly.

Then I did a the 3.5 mile neighborhood run.

3.5 miles
28:42
8:12 minute miles
avg HR 147

So, a nice little recovery day.

The Long Ride

I rode out to Sugarloaf Mountain with Lennie yesterday. It was his longest ride ever. It was my longest ride in some time. I'd have to check but I don't think I'd done this ride for about a year, at least. Here is the tale of the tape...

6/4/2011
6:02 am
Route
98 miles
5:26:18 ride time
18 mph
85 avg cadence
132 avg HR

I definitely got a confidence boost from the ride. It helped that I had rested the day before. I wasn't riding with the "A" Team of Chad, Eric, etc. I am a little faster than Lennie on the bike so it helped me mentally to not feel like I was falling behind. It was a gorgeous day for a ride. Sunny and warm, but not humid.

We stopped at Dickerson for a bottle fill and bathroom stop. But, other than that... we pretty much went straight through. A picture here and there... traffic lights... other than that... rocking and rolling. My nutrition was good and I didn't have any problem on the hills. And hills we did hit. Mountain Gate, Old Anglers, Black Rock, Sugarloaf Mountain, River Road... we went through them all.

Today is a recovery day. But... mission accomplished. 100 (just about) mile ride in the books.

The Long Run, Part II

I stretched it out further today. Definitely was running out of gas at the end. Though my knee doesn't hurt, it definitely doesn't feel the same. And, I can feel a little bit of discomfort in the right knee now... and left hip. That may be from changing my stride a little bit. Not quite sure.

Today's route.
11.9 miles
1:46:47
8:58 minute miles
avg HR 145

The run came after two days of rest. I rode on Memorial Day. By myself out to the T and back via Georgetown.

5/30
12:11 pm
57.5 miles
3:08:52
18.3 mph
132 avg HR
avg cadence 87

I will be going for 100 miles for the first time this year on Saturday. Riding out to Sugarloaf Mountain.