Week of 1-17-11

Monday
Today was a holiday so no work. Martin Luther King Day. A good day to acknowledge

Ran - went over the Drinking Horse mtn and the M. Ran up and down each. It was more like an adventure race keeping balance on all the ice and slush. Saw 3 goats getting walked up the M. Made me smile. This is a good week. Seems very adventerous.

Swim
Theme of swim IM Free (funny huh)
lots of 200IM and 100 frees
got there a little early to practice turns. Elliot-the tip about the flags has helped a lot with my timing. I have been trying to do flip turns more often.
Swam about 50 min. with the holiday the pool closed early again.

Tuesday
Woke up feeling pretty tired. The weekend and Monday has left me a little fatigued. Legs hurt going up stairs.
Rode- did the prescribed workout lots of 1-leg drills and high cadence. Some hard efforts and hard efforts in a hard gear. Those were harder than I thought they would be. Legs did not want to turn.

Wed.
Post work swim with Masters
Swam 90 minutes with about 3400 yards. I think this is the farthest I have ever swam before. Dan is a good lane partner. He keeps going and going.
Did the optional bike. Rode easy for :45 minutes. Also rode to work in the snow. It was fun. Like I said this week is adventerous.

Thursday
Ran for an hour on the treadmill. This was especially challenging today. I have a hard time running in place. Didn't feel much spunk.
Weights/core for 30 min.
Tried doing the sled. a muscle in the back of my leg got all cramped up. It wasn't my hamstring. It was the muscle that comes down from the inside of my thigh. That leg has been sore from that since. Didn't do anymore weights with my legs. Did some core. Overhead press, and a couple of machines that target my back.

Friday
Easy 30 minute run!! Taking it easy for tomorrow

Sat.
1hour swim- Talked to Michael as we were counting the first heats laps. He is going to work with me on flip turns. He talked about turning at the waist and not compressing your core. During my swim I worked on flip turns for about 15 minutes of it. Got a few decent ones in. Swam 3125. Ended up being a 1:55 to 1:58 minute 100. I felt good with it and didn't fade in the end. Did start out pretty slow though. The female winner did something like 4050. Crazy.

Ride: Went to 4800 gym to ride Computrainer. Jeff and David E. were there for about 45 min It was nice to have other people around for the warm up. Ride goes by pretty fast doing all those intervals and I think it is better not to have someone to talk to. I don't think I could do much talking. These long rides are good. Much more intense than I have ever done them before.
Tired and sore after today. Took a nap when I got home and then went to be early. Woke up at 3am for a kitchen graze. At the rest of my burrito from dinner.

Sunday
Got up early and got out on a run at a reasonable morning time. Felt really good. Not as fatigued as I thought then disaster struck. Three blocks from home I was feeling strong and chasing down this girl who was running in front of me. All of a sudden a dog appeared and as I came up to it bit my wrist. As a looked up to tell the kid standing in the yard that the dog bit me it dug into my ankle. I was bleeding and after some talking to the kids (thought it was a boy, but turns out it was a girl, weird) had a pity party all the way home. Had lunch with Megan and then went back to the house and spent some time talking to the parents. Still no paperwork on the dogs shots which makes me a little nervous but the Mom was really nice and I truly think the bite was an accident. However, my ankle has a couple of puncture marks and is bruised and a little swollen.
Ride: Probably the most distracted I have felt riding since starting this plan. But got through the whole thing. Erik is putting is motorcycle together in the garage and the smell of gasoline was getting to me. Made him open garage and had door open.
Not the best Sunday ever. Ugghh.