4-26 Base 2 Hours 16

Well, I haven't been keeping up on this the past few weeks. After the Grizzly I got sick and my foot still hurts so I can't run and it seems my training has been pretty useless for two weeks. How am I going to get 16 hours in this week only swimming and biking? I need the run to break up my day. Anyway I am going to start writing up my weekly training again. I don't have a lot of time until the half-ironman. Just two more weeks of base training. And I can't run. WTF! Anyway so this is going to be about peaking for that race.

Sun.
Rocky Mountain Roubaix!!! This race was so much fun and lots of work, but I was sooo excited because I had it in me to do the work. Lisa kicked ass, so did Amy and Jenner. Thanks teammates for making road racing fun. This was the first time I have ever raced my bike. I have been to bike races and ridden in them but never really been part of them. I can't wait for the rest of the road racing season.
Total time: 2hours
zones 2-5

Master's swim
Rest day from biking
warm up - 50m swim
300m pull
200m kick
6x50 drill 25, swim 25
4x175
75hard/50easy/50hard
4x175
75swim/50choice/50swim
4x175
75 breath 5/ 50 breath 7/50 breath 9 (I almost died, couldn't breath 9)
200 drill 25/swim 25
Total time 1:30
Distance 3150m
zones 2-4
good swim!!!

Tuesday
Today was supposed to be ride outside circuit race day, but I woke to find the ground covered in snow and by 5pm it was still snowing. Another trainer day. Erik has been riding with me which makes it more fun. I put the tri saddle on and the aerobars and rode for 2 hours. I can't sit up with the tri saddle on.

Warm up- 15 minutes
skills set- x5
1 leg- 1 minute
other leg- 1 minute
both legs - 1 minute
ride in zone 1-2 15 minutes
6x
5 min zone 4-5
5 minutes zone 1-2
15 minute cool down
Good workout!! Watched a lot of animal planet shows!

Wednesday
Swim-I am trying to embrace longer distances
Warm up
400 swim
300 pull
200 kick
Main set
4x400 pull- One set at 7:40. My goal is to easily beat this time.
500 cool down
Total time 1:15
zones 2-4

Thursday
I got up before work to do a hard trainer workout
Warmed up 10 minutes
x5
4 minutes hard, 1 minute harder
rest for 2 minutes
20 sec. on 20 sec. off for 5 minutes
My styroafoam wheel holder broke and my bike wasn't balancing so I called it quits
Time :45
zones 2-5a

The weather got nice this afternoon, so I decided to go on the GAS ride. They really pushed the pace and my legs couldn't take it, especially after the morning workout. I used the time to ride in my aerobars.
Time 2:15
zones 2-4
Total time 3hrs

Friday
Recovery swim
:45 minutes doing drills and 6X25 ( I was supposed to do 50s but had a brain fart)

Saturday
Rode to Chico with Lisa, Rich, Sten, and Erik. First we rode to Wilsall with a whole bunch of the GAS 4s and 5s. It was really fun. They really pushed the pace up Bridger Canyon and Sten really pushed the pace after Wilsall. I think my average mph was 18.8. I think that is pretty fast for 95 miles.
Total ride time 5 hours
zones 2-5

4-6 Race 6.5 hours

Monday

Rode to and from work and around town a little in the afternoon because it was so nice



Master's swim

Warm up

300 swim

200 pull

100 kick

Main Set

4x200 descending

something else

a bunch of drills

(can't really remember workout)

Swim Time 1 hr

zones 2-4



Tuesday

It was really nice out today. I went home after work and fit the aerohelmet that John and Lisa are so graciously letting me use. Then Erik and I went and spun around town. We went out by the dump and back by the East Gallatin Pond. It was a fun day.



Wed.

I went to the pool to swim today. Swam 3-400s. Tried to do them fast and now have a good idea for a pace in the race.



Thursday

Rest day. I am not going to do anything today. I have a Rec and Parks meeting tonight so it works out well.

Friday
Got up early and rode for about 30 minutes. Then put on my running shoes and ran. My arch hurt really bad. Kind of worried about Saturday. After being at work for a few hours my throat started to hurt and I started getting really tired. How can I be getting sick the day before this race.

Sat.
Have been drinking lots of fluids and feel okay today. Definitely have a sore throat but want to race anyway. I brought the trainer and rode it right before I could rack my bike. Wanted to get a good spot on the rack. The swim was really good. I drafted off the 4 people in my lane. We all swam in a row the whole time. A few times I felt we were slowing down and that I could go faster, but then again I was drafting so I stayed put. My time was 16:40. Next year I am going to do the elite race and have my own lane. The bike was good. It took me about 4-5 miles to settle in. Maybe longer races are better. I ate it getting off the bike and bruised myself up. The run was the hardest part. I felt like crap for about 10 minutes and my arch made me run at a funny gait. It wasn't until the last mile that I felt good. Maybe, again, I need longer races. Or just need to get used to short races. It was a fun day. I got 2nd in my age group and 14th overall. A little short of my goal, but I was a little under the weather.

Sun.
Sick. Sick. Sick. Tried to spend the day with the fam, but had to take a nap.