Week of 2-2-11 (the time is going by quickly

Tuesday
Went to gym because the weather was pretty cold and ran on the treadmill for about 40 minutes. Put the machine on random hills to change things up a bit. I really hate running on a treadmill so this helped.

Rode trainer at night. Did workout. Don't really remember anything significant. Except I keep meaning to mention that the outside of my right knee has been hurting a little. It feels like the bottom of the IT band. Would like to know more if this is serious. Got me thinking about bike fit and think this week I want Erik to take some pictures and draw lines on photoshop to see if everything looks ok.

Wed.
Lisa came over to ride rollers with me. I was a little worried about timing since her workout seemed shorter. Tried to start before she got here. We had a good time and I felt really guilty about ending 15 minutes early. It is her fault. Went and got burgers with her afterwards. It was a nice night. It it much more challenging to do intervals on the rollers. Takes a lot more concentration.

Thursday
Ran at lunch. Am getting this lunch run more organized. I now bring two lunches. One very bland item to eat before running and one to eat after. This run felt really, really good. Maybe it is the ASEA water (see side note below). I warmed up, did the pick ups, and ran back to work.

Swim with Masters in the pm. Swim was very mellow. Nobody at practice was too motivated. Chased Dan around the pool again. If I can stick to him I can keep up by drafting him. We did some 100s on 135-1:40, which is very very fast for me, especially in that pool. Then Michael offered to teach me to flip turn. This was great. He gave all the proper mechanics of it. Had me get out of the pool and then watched while I went up and down adding new steps each time. Now I just need to practice. This practice was only about 2000 because of the lesson.

(Side note: My Moms friend sells this stuff called ASEA water. It is water with sodium and chloride but separate not salt. It is supposed to help with redox signalling. I am a scientist and should look it up but just haven't. I started drinking this stuff ( 2-4 oz shots a couple of times a day) because she got me a free sample and I felt guilty saying no. Have you ever heard of it? I don't know what to think of it. Have been feeling pretty good but am not convinced that is why. I am a hard sell though. )

Did 20 minutees of core when I got home from swimming.

Friday
30 minute run. Easy and fast

Sat.
Computrainer. Did the workout. Felt strong. My wattage for the 20 minute efforts was ~185. Talked to Lisa and that is her sweet spot effort so this seems about right. I am still trying to gauge pacing for example what a 1/2IM pace is when I only do it for 20 minutes. Jeff, Ryan, Anna, and David were there so the time went by fast. Brought a bottle of heed and water, some hammer gel, some shotblocks, and some pretzels. Tried to keep drinking the whole time. Ate a shot of gel or a shot block and some pretzels every 20 minutes or so. Never felt bonky.

Ate a sandwich and drove over the the pool.

Did the swim workout. On the 1600 I made myself flip turn every time. If I missed I swam back up the lane and did it again before I could turn around. Finally started to get the timing right.

Sun.
Running with Susan. The weather looks yucky so glad she wants to go. Ran by the dump and up lots of hills to Sypes Canyon then around to the East Gallatin trails and back to the car. It was good. 1:50 it took us. Susan is a great runner. She is faster than me but says our pace is good. She definitely keeps me honest going up hills. Also she chats the whole time which makes the run fun. Hopefully I can keep recruiting her for the longer runs.

Bike-Rode rollers and watched the first part of the SuperBowl. The ride was fine. Went by prety quickly. I was pretty bonky about 10 minutes off though. Got hangry (hungry/angry) with Erik. Feel bad. Legs feeling pretty fatigued for the rest of the evening. Tried to keep them up and drink lots of water.

Monday
Tired this morning. Going in to work a little late just to give myself some time.