Tuesday 6-14
Swam the 4300. Went early and started before Masters swim. Did the 3 1000s and it went pretty well. I love Masters swim. It is sometimes more like my social hour than a workout. Did a little 30 minute run afterwards. Felt good except my calves were feeling really tight.
Wed.
Bad weather and crazy day at work. Forgot to do something so was pushed back 3 hours. Boss had a baby and it has been hard to keep it together at the lab without him. Went home and did bike workout on trainer. Got distacted by guy selling magazines at the door. Ran back to work to finish and then ran home. Late night. Running at 930. Feel okay. Calves are a little tight.
Thursday
Swim- went well. I think I have a touch of OCD. Plated 25 sets of plates at work and timed myself. Takes 2 minutes/set. Then had to go swim 25 laps which takes 2 minutes/lap. Pretty mentally beat up after today.
Friday
Achilles is hurting. Took the day off. Am in a total funk today. Tired. Went home and took a 2.5 hour lap.
Sat.
Achilles is still hurting. Swam in pond for an hour. Didn't run. Taking ibuprofen and icing achilles. Still in a funk. Tired.
Sunday
Slept in and feeling a little less in a funk. Did the 3.5 hour ride. Legs tired. Tried to go on run but Achilles still hurt. Iced and took more Ibuprofen.
Monday
Got up and ran in the morning. Achilles hurt for a little bit but went away after I got warmed up. Body felt weird until I got warmed up. Rest of run felt pretty good.
In general I have been in a total funk since Thursday evening or Friday morning. Is this normal? Please tell me I should be feeling great again by the weekend.
Also -nutrition on the run- I think I am going to carry a bottle, I am still deciding. I feel like I always have this burden running. Lots of clothes or food etc. I think I would be happy running without anything. I will probably have some stuff to stick in my pockets though.
6/20/2011
6/13/2011
Week of 6-8-11 thru 6-14-11
Wed.
Got up in the morning and did the run. Uneventful. The weather was a little windy and after I got done the wind really picked up. Glad I ran early.
Rode the trainer. It was either windy or raining or both. Spun out for 90 minutes. Didn't get started until 8pm. Had to go and buy a baby shower gift for Heather.
Thursday
Swam. Got in and got it done. Felt good and went by pretty quick. Didn't get home until late because of Rec. and Parks meeting.
Friday
Had to get to work early for an experiment and so we would have time to take Heather to lunch for her baby shower. Had to stay late at work to run samples. Then the machine broke. Stayed until 7pm with Josh trying to get machine to work. Totally beat and totally blew off the whole workout today. Exhausting week just planning that baby shower.
Sat.
Kind of got a late start. Did the White Sulpher Springs loop with a little out and back to Two Dot. Beautiful ride and didn't get rained on despite the weather brewing all around. Had a ride time of 6 hours and 110 miles of biking. Did it with Erik and lost the pump so when he got a flat I rode back to car. Didn't do run because I was worried about it getting dark on him. Did I say we got a late start. Got back to car at 8:45. Good ride though. No nagging pain other than what I guess would be fatigue from riding. Climbed some good CDA like hills.
Sun.
Rode around and dropped off coke and pretzels at a couple of stops on running route. Rode for about and hour. Got off and ran. Ran 2 hours. Didn't get so lucky with the rain but it wasn't so bad. Was pretty tired from the ride. Legs tired. Got a massage afterwards. Worked on my sore legs. Matt said there wasn't much going on in my back like I had before. Makes me happy.
Mon.
Went to pool thinking lap swim was 6-830. Apparantly they started summer hours and close early at 7pm. It was already 615 so blew off swim. Why would you close earlier in the summer? Weird. Anyway, can swim tomorrow. Masters will go until 830. I can start early and swim my own thing at Masters. Went home and rode for an hour or so. Did core for 20 minutes. Didn't want to do Tuesdays hard workout on these tired legs.
Got up in the morning and did the run. Uneventful. The weather was a little windy and after I got done the wind really picked up. Glad I ran early.
Rode the trainer. It was either windy or raining or both. Spun out for 90 minutes. Didn't get started until 8pm. Had to go and buy a baby shower gift for Heather.
Thursday
Swam. Got in and got it done. Felt good and went by pretty quick. Didn't get home until late because of Rec. and Parks meeting.
Friday
Had to get to work early for an experiment and so we would have time to take Heather to lunch for her baby shower. Had to stay late at work to run samples. Then the machine broke. Stayed until 7pm with Josh trying to get machine to work. Totally beat and totally blew off the whole workout today. Exhausting week just planning that baby shower.
Sat.
Kind of got a late start. Did the White Sulpher Springs loop with a little out and back to Two Dot. Beautiful ride and didn't get rained on despite the weather brewing all around. Had a ride time of 6 hours and 110 miles of biking. Did it with Erik and lost the pump so when he got a flat I rode back to car. Didn't do run because I was worried about it getting dark on him. Did I say we got a late start. Got back to car at 8:45. Good ride though. No nagging pain other than what I guess would be fatigue from riding. Climbed some good CDA like hills.
Sun.
Rode around and dropped off coke and pretzels at a couple of stops on running route. Rode for about and hour. Got off and ran. Ran 2 hours. Didn't get so lucky with the rain but it wasn't so bad. Was pretty tired from the ride. Legs tired. Got a massage afterwards. Worked on my sore legs. Matt said there wasn't much going on in my back like I had before. Makes me happy.
Mon.
Went to pool thinking lap swim was 6-830. Apparantly they started summer hours and close early at 7pm. It was already 615 so blew off swim. Why would you close earlier in the summer? Weird. Anyway, can swim tomorrow. Masters will go until 830. I can start early and swim my own thing at Masters. Went home and rode for an hour or so. Did core for 20 minutes. Didn't want to do Tuesdays hard workout on these tired legs.
6/06/2011
Oliver Race Report
The Okanagan Valley is beautiful and it was so much fun to take a trip to a new place. I got my Mom to go along with and we had a blast.
The day before the race was busy with the little swim, a ride, packet pickup, bike check in, and the race meeting. It was fun to swim in open water. First of the year and the course was very pretty. I rode and hour and rode up the one big hill to have an idea of how that was. We ate some early dinner and hung out at the hotel for the evening.
Race morning. I still wasn't freaking out. Felt very comfortable to do this race. Got to the transition and spent a lot of time in the bathroom line then went to check the air pressure on my tires. The pump wouldn't work and all the air on the rear wheel was gone. Crap. Luckily the Bike Barn was there and they filled my tire for me. The people in Canada were so nice. Even got a couple little packs of sunscreen.
Got over to the beach which was about 1/2km away. STart was fine. Did I mention the people were nice. This lady kind of cut me off in the swim and she apologized. In the swim!! I did notice myself losing focus on the swim and sort of forgetting to swim fast. I would just be swimming easy along. Then I would redirect and go faster again. Got out in my normal swim time. No suprise there, but I definitely wasn't all that tired. Could have kept swimming.
Made the long run over to the transition. Put on the compression socks (which took a minute) and headed out on the bike. For the first lap and little loop I focused on eating regulary and keeping a nice steady pace. Not too much extra effort up the hills and not coast downhill. Felt really good. Had a few annoying guys that were drafting that kept trying to pass me. Finally got rid of them. This is mean but there was this one guy witha muffin top, but he was way faster on the run. I kept thinking oh there goes muffin top again. Anyway, after the first lap I evaluated my time and decided I really needed to go faster the second lap so I pushed a lot harder. It felt good so I just kept going. Came in at 2:39. My PR and that is with the extra few miles. I was soo happy coming in for the run.
Got through transition fast and started the run. Kept it slow at first because it was getting hot and I didn't want to crack. On the second lap though I felt so good I picked it up. Took a sponge gel and water at aid stations and just kept cruising. The aid stations were so well stocked and had little kids saying "do you want a pretzel". So cute. Sweet. Was even smilingat the end I felt so good.
Finished 5:16 something. My best time and the course was longer. Also, I just felt great the whole time. Super happy with everything.
Went to a great winery after eating and cleaning up. It felt like Italy up there.
Thanks Elliot for suggesting the race. The people were awesome. The course was great. The race was so well done. I think that is the best half I have ever done.
Yeah!!
The day before the race was busy with the little swim, a ride, packet pickup, bike check in, and the race meeting. It was fun to swim in open water. First of the year and the course was very pretty. I rode and hour and rode up the one big hill to have an idea of how that was. We ate some early dinner and hung out at the hotel for the evening.
Race morning. I still wasn't freaking out. Felt very comfortable to do this race. Got to the transition and spent a lot of time in the bathroom line then went to check the air pressure on my tires. The pump wouldn't work and all the air on the rear wheel was gone. Crap. Luckily the Bike Barn was there and they filled my tire for me. The people in Canada were so nice. Even got a couple little packs of sunscreen.
Got over to the beach which was about 1/2km away. STart was fine. Did I mention the people were nice. This lady kind of cut me off in the swim and she apologized. In the swim!! I did notice myself losing focus on the swim and sort of forgetting to swim fast. I would just be swimming easy along. Then I would redirect and go faster again. Got out in my normal swim time. No suprise there, but I definitely wasn't all that tired. Could have kept swimming.
Made the long run over to the transition. Put on the compression socks (which took a minute) and headed out on the bike. For the first lap and little loop I focused on eating regulary and keeping a nice steady pace. Not too much extra effort up the hills and not coast downhill. Felt really good. Had a few annoying guys that were drafting that kept trying to pass me. Finally got rid of them. This is mean but there was this one guy witha muffin top, but he was way faster on the run. I kept thinking oh there goes muffin top again. Anyway, after the first lap I evaluated my time and decided I really needed to go faster the second lap so I pushed a lot harder. It felt good so I just kept going. Came in at 2:39. My PR and that is with the extra few miles. I was soo happy coming in for the run.
Got through transition fast and started the run. Kept it slow at first because it was getting hot and I didn't want to crack. On the second lap though I felt so good I picked it up. Took a sponge gel and water at aid stations and just kept cruising. The aid stations were so well stocked and had little kids saying "do you want a pretzel". So cute. Sweet. Was even smilingat the end I felt so good.
Finished 5:16 something. My best time and the course was longer. Also, I just felt great the whole time. Super happy with everything.
Went to a great winery after eating and cleaning up. It felt like Italy up there.
Thanks Elliot for suggesting the race. The people were awesome. The course was great. The race was so well done. I think that is the best half I have ever done.
Yeah!!
5/23/2011
5/17 thru 5/24
Tuesday
Did the long swim. Can't really say much about it. Felt good. Always happy to go a little further on the swim.
Wed.
Skipped the run because I felt like I was up all night coughing. Also had a busy work day and didn't have time to leave during the day.
Did the ride on the rollers. It was windy out and seemed like it was going to rain. Wanted to keep my lungs healthy. Intervals on the rollers seems almost more effective anyway. Otherwise I feel like I just go back and forth on a road somewhere outside. I felt strong on the ride. Hip/butt didn't hurt.
Thursday
Masters swim. Stayed for almost the whole workout. Did lots of other strokes. My back was tired the next day, but it felt good to use other muscles. Definitely feel my swim endurance has improved.
Friday
Raining. Ran on the treamill for 40 minutes. Tried to stay off my feet today. Resting up for the big weekend.
Sat.
Had to wait until noon for the pool to open to do the swim. The water at the pool felt really warm. I think they lowered it for the meet last weekend and raised it again. Felt like it took some life out of me. Got the workout done, but was more spent from it than I have been.
Run- Ran 2:30 after eating some lunch and sitting around for a while. Felt good for most of it. Kind of tired in general after the swim. I want to talk more about run nutrition. Should I carry some food with me or rely on aid stations? Ran up and down lots of hills. The best you can do in Bozeman. Incorporated some trails and roads. The weather cleared up in the late afternoon. It was nice.
Sun.
Went to YNP with Art, Amy C, and Erik. Rode from Mammoth to Old Faithful and back. Ride was 103 miles and took almost exactly 6 hours of ride time. We rode pretty hard. Had an average of 19.9 on the way home. It was more downhill that way. Lots of ups and downs though. Good for CDA. Saw a mama grizzly and 2 cubs and a bison on the road with her baby. The weather was great. Great Great day!!!! Did a 30 minute post ride run. Legs and body feeling especially tired after this weekend. May need some recovery time. Feeling a little beat up. Also, what are your thoughts on rear cassette size for CDA?
Did the long swim. Can't really say much about it. Felt good. Always happy to go a little further on the swim.
Wed.
Skipped the run because I felt like I was up all night coughing. Also had a busy work day and didn't have time to leave during the day.
Did the ride on the rollers. It was windy out and seemed like it was going to rain. Wanted to keep my lungs healthy. Intervals on the rollers seems almost more effective anyway. Otherwise I feel like I just go back and forth on a road somewhere outside. I felt strong on the ride. Hip/butt didn't hurt.
Thursday
Masters swim. Stayed for almost the whole workout. Did lots of other strokes. My back was tired the next day, but it felt good to use other muscles. Definitely feel my swim endurance has improved.
Friday
Raining. Ran on the treamill for 40 minutes. Tried to stay off my feet today. Resting up for the big weekend.
Sat.
Had to wait until noon for the pool to open to do the swim. The water at the pool felt really warm. I think they lowered it for the meet last weekend and raised it again. Felt like it took some life out of me. Got the workout done, but was more spent from it than I have been.
Run- Ran 2:30 after eating some lunch and sitting around for a while. Felt good for most of it. Kind of tired in general after the swim. I want to talk more about run nutrition. Should I carry some food with me or rely on aid stations? Ran up and down lots of hills. The best you can do in Bozeman. Incorporated some trails and roads. The weather cleared up in the late afternoon. It was nice.
Sun.
Went to YNP with Art, Amy C, and Erik. Rode from Mammoth to Old Faithful and back. Ride was 103 miles and took almost exactly 6 hours of ride time. We rode pretty hard. Had an average of 19.9 on the way home. It was more downhill that way. Lots of ups and downs though. Good for CDA. Saw a mama grizzly and 2 cubs and a bison on the road with her baby. The weather was great. Great Great day!!!! Did a 30 minute post ride run. Legs and body feeling especially tired after this weekend. May need some recovery time. Feeling a little beat up. Also, what are your thoughts on rear cassette size for CDA?
5/16/2011
5-11 thru 5-17
Tuesday
Got up in the morning and did the run. Felt good. Legs were there. It had been raining and got to run in a break in the rain which was nice.
Rode mountain bike around town trails. Checked out houses and found some new trails. Saw a very large bird. Blue heron maybe? Rode 1:30.
Wed.
Long ride. It was a good day. Rode a little longer than prescribed because I kind of got stuck a few times and had to backtrack. Started getting a pain in my right hip. Massage guy definitely thinks it is muscular. A stabilizing muscle that is getting called on when my legs get tired. Ate some extra food and still felt good while running. A little sideache but it went away.
Thursday
Easy swim. More like social hour at Masters swim. Got some good core and stretching in before though. Felt really good in the pool, but woke up in the middle of the night with my back just hurting. Had to take ibuprofen to get it to go away.
Friday
Easy run. ugh. Legs very heavy not wanting to turnover. Very tired today. Need to eat more the day after a long ride.
Easy swim- not swimming too hard. Back and shoulder are really sore. Got massage and Matt really worked on my shoulder. Lots of trigger points in there. Gave me more exercises and stretches to do.
Sat.
Met up with people for this ride. Yeah. Ride didn't really go as planned because the wind was so crazy. It was either a crazy crosswind, headwind, or tailwind. It was hard to even focus on race pace with such a fast tailwind and downhill. Ride was good though. Lots of climbing to get to Battle Ridge and back. Ride time was about 5 hours.
Sun.
Still crazy wind so run didn't go as planned either. Also, in Bozeman it is hard to go up and down. It seems like it is all either up or down. Ran up Hyalite. Was going to turn around at the half way point, but got so close to the top had to finish. Run was about 2:45. Ran hard down. Especially the last 3 miles.
Thoughts on compression? I have some socks I wear after a big ride or in the car before a race. I wore them yesterday on the run and felt really good. Maybe the socks helped.
Got up in the morning and did the run. Felt good. Legs were there. It had been raining and got to run in a break in the rain which was nice.
Rode mountain bike around town trails. Checked out houses and found some new trails. Saw a very large bird. Blue heron maybe? Rode 1:30.
Wed.
Long ride. It was a good day. Rode a little longer than prescribed because I kind of got stuck a few times and had to backtrack. Started getting a pain in my right hip. Massage guy definitely thinks it is muscular. A stabilizing muscle that is getting called on when my legs get tired. Ate some extra food and still felt good while running. A little sideache but it went away.
Thursday
Easy swim. More like social hour at Masters swim. Got some good core and stretching in before though. Felt really good in the pool, but woke up in the middle of the night with my back just hurting. Had to take ibuprofen to get it to go away.
Friday
Easy run. ugh. Legs very heavy not wanting to turnover. Very tired today. Need to eat more the day after a long ride.
Easy swim- not swimming too hard. Back and shoulder are really sore. Got massage and Matt really worked on my shoulder. Lots of trigger points in there. Gave me more exercises and stretches to do.
Sat.
Met up with people for this ride. Yeah. Ride didn't really go as planned because the wind was so crazy. It was either a crazy crosswind, headwind, or tailwind. It was hard to even focus on race pace with such a fast tailwind and downhill. Ride was good though. Lots of climbing to get to Battle Ridge and back. Ride time was about 5 hours.
Sun.
Still crazy wind so run didn't go as planned either. Also, in Bozeman it is hard to go up and down. It seems like it is all either up or down. Ran up Hyalite. Was going to turn around at the half way point, but got so close to the top had to finish. Run was about 2:45. Ran hard down. Especially the last 3 miles.
Thoughts on compression? I have some socks I wear after a big ride or in the car before a race. I wore them yesterday on the run and felt really good. Maybe the socks helped.
5/09/2011
5-3-11through 5-10-11
Tuesday- Easier day after long ride Monday. Ran during lunch. Legs felt much better than I thought they would.
Rode the mt bike in the evening. Rode on town trails and up by my parents house where there are some hills. Got hugry so stopped at my parents for a snack. Was cold and windy when I got home.
Wed.
Morning swim- was cut a little short because of badly posted pool hours. Got this taken care of though. Swim felt good.
Run- Probably ate too soon before run. Haven't been doing post work runs and I forgot how my body doesn't like them. Had to put in headphones so I wouldn't hear my sloshy stomach. Did the intervals and even though they were tough felt better doing them than running slow. Stomach feels really off. Maybe from Mondays ride.
Thursday
Body and mind are feeling like crap. Sooo tired today. Had to do some soul searching to find the motivation for the ride. Then the ride was fine. Did the intervals but cut the warm up and cool down down a bit. Definitely having some motivational issues going on this week.
Friday
Feeling groovy again. Swim after work was good. Feel like swimming a 1500 is cake.
Sat.
Big swim. Got in and got it done. The first two 500's were harder than the last three. Swam each at about 10:20. Sure hope I can get out of the water at 1:30. Watched the live streaming of IMSG and can't believe those pros can swim it in 50 minutes. Felt good today so did the ride and the run. The sun was out and got to wear no sleeves!!!
Sun.
Rainy day. Nowhere in the state without cloud cover. Put the long ride off. Went to the pool instead. Swam a 2500 in a not so easy workout. Went home to ride rollers, but got interupted by mother in law. Hopefully can take Wed. off to ride.
Rode the mt bike in the evening. Rode on town trails and up by my parents house where there are some hills. Got hugry so stopped at my parents for a snack. Was cold and windy when I got home.
Wed.
Morning swim- was cut a little short because of badly posted pool hours. Got this taken care of though. Swim felt good.
Run- Probably ate too soon before run. Haven't been doing post work runs and I forgot how my body doesn't like them. Had to put in headphones so I wouldn't hear my sloshy stomach. Did the intervals and even though they were tough felt better doing them than running slow. Stomach feels really off. Maybe from Mondays ride.
Thursday
Body and mind are feeling like crap. Sooo tired today. Had to do some soul searching to find the motivation for the ride. Then the ride was fine. Did the intervals but cut the warm up and cool down down a bit. Definitely having some motivational issues going on this week.
Friday
Feeling groovy again. Swim after work was good. Feel like swimming a 1500 is cake.
Sat.
Big swim. Got in and got it done. The first two 500's were harder than the last three. Swam each at about 10:20. Sure hope I can get out of the water at 1:30. Watched the live streaming of IMSG and can't believe those pros can swim it in 50 minutes. Felt good today so did the ride and the run. The sun was out and got to wear no sleeves!!!
Sun.
Rainy day. Nowhere in the state without cloud cover. Put the long ride off. Went to the pool instead. Swam a 2500 in a not so easy workout. Went home to ride rollers, but got interupted by mother in law. Hopefully can take Wed. off to ride.
5/01/2011
4/26/11 through 5/3/11
Tuesday
Got up in the morning and ran. Seems to work better some days than going at lunch
Rode in the evening at the Computrainer workout. Didn't go too hard and finished off with the Ironman course video.
Wed.
Swam in the morning.
Ran in the evening. Stomach not so hot. Amazing what a port o potty would have done. Why are they never there when you need them. Legs hurting on run. Need new shoes!!
Thursday
Babysitting Jack and Ruby this evening. Got ride in at lunch. Did 9 of the 12 intervals on the TT bike out in the wind. Was pretty tired that evening from this ride.
Friday
After work swim. Massage with Matt after that. Worked on my back. Gave me some excercises to do and am going to try some bilateral breathing when I swim.
Sat.
Long swim. Got it done. The longest swim ever!!!! Felt very giddy and excited afterward. Bought some new shoes and wore them on the run. Felt much better. Run was great. Lots of hills. Up and down.
Sun.
Masters swim in the am for ~ 1 hour. Am going to ride tomorrow so ran some errands. Took a nap. Feeling tired from yesterday. Then going on a run and doing some core/weights.
Got up in the morning and ran. Seems to work better some days than going at lunch
Rode in the evening at the Computrainer workout. Didn't go too hard and finished off with the Ironman course video.
Wed.
Swam in the morning.
Ran in the evening. Stomach not so hot. Amazing what a port o potty would have done. Why are they never there when you need them. Legs hurting on run. Need new shoes!!
Thursday
Babysitting Jack and Ruby this evening. Got ride in at lunch. Did 9 of the 12 intervals on the TT bike out in the wind. Was pretty tired that evening from this ride.
Friday
After work swim. Massage with Matt after that. Worked on my back. Gave me some excercises to do and am going to try some bilateral breathing when I swim.
Sat.
Long swim. Got it done. The longest swim ever!!!! Felt very giddy and excited afterward. Bought some new shoes and wore them on the run. Felt much better. Run was great. Lots of hills. Up and down.
Sun.
Masters swim in the am for ~ 1 hour. Am going to ride tomorrow so ran some errands. Took a nap. Feeling tired from yesterday. Then going on a run and doing some core/weights.
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