Thursday, April 29, 2010

Three Things Thursday

  1. I got to watch the criterium race in Roswell on Sunday night. My friend Marni was in town with her super-cyclist hubby Karel for the event. We were about 10 yards from the starting line when the pro race started. I was talking to Marni when she backed away from the line and three cyclists crashed right in front of me, at the start. It was unbelievable! If they hadn't stayed in the street, I could've been wrecked, and I would have been totally oblivious while it happened. The race lasted ninety minutes, and it was a sight to see. 60, 70+ riders doing 25-30 mph on a 1K loop for 90 minutes. That's some kind of pain right there. Congrats to Karel for finishing a fine race.
  2. Last night was my first run this week since the half IM simul. I took Sunday off, swam Monday, and biked Tuesday. I thought I might do a longer run, but decided that I would run between 40-50 minutes based on how I felt. I actually felt pretty good up until the beginning of the fourth mile. My legs just felt like bricks and my feet hurt. I came home at a pace almost a minute and a half slower than what I went out as. That was another learning experience for me.
  3. Speaking of running. Warmer weather means going barefoot. If I'm not careful, my feet dry out and crack, and its very painful. I have my first crack of the year! That did not help my run either. It's time to turn some attention to taking care of the feet!
So Happy It's Thursday, y'all! :-)

Wes

Monday, April 26, 2010

Half Ironman Simulation #2

-- or --

How I descended into the depths of Hell! (and lived to tell about it)

You'd better get your ride in early Saturday, Dee Dee said.

Nah, I replied. I'll be fine.

{queue maniacal laughter}

Friday night, I picked a swim workout that put me through some long intervals at race pace. The workout called for 2x400 on race pace interval + 30 seconds, then 2x300 on race pace + 20, then 4x100 on race pace plus 30. My t-pace is 1:34 per 100 at the moment. I opted for going off every 6:50 on the four hundreds, and I had no problem with that at all. Unfortunately, I miscalculated the send off time for the 300's and ending up doing them at race pace with 5 seconds rest! By the time I got to the 100's, it was like I was swimming easy! LOL...

No wonder my shoulders hurt when I got home and went to bed. I went hard!

The rain began to tap dance on my roof around midnight. I admit to being a bit surprised, but I have a small talent for kidding myself. Dee Dee came home from work around 6:30 AM, and I managed to doze off until the alarm clock blared at 8:30 AM. I checked the field hotline, and it said that Matthew's game was still on, and the decision on whether or not to cancel the game would be made at the field. I hurriedly woke Matthew up, got him dressed, then piled in the car and headed towards the fields. We made a pit stop at Chik-fil-a for breakfast. About half way to the fields (a 35 minute drive), the call came in that the game was cancelled.

I try not to worry about too many things over which I have no control, but really? The line of thunderstorms coming in looked rather nasty. Why was this such a difficult decision? The front was moving west to east, but the moisture was coming in out of the gulf and driving the thunderstorms from southwest to northeast, and they were expanding, taking up a hundred to a hundred and fifty miles wide at some points.

What looked like a break in the clouds and a couple of hours of respite actually materialized into an hour and a half hiatus of wind and rain. Though tempted to HTFU and just "go for it", I decided that I'd better do my ride on the trainer. Doing my workout Sunday was not an option for me, as I had games to ref, and I wanted to get to Roswell Sunday night for the Criterium. I hauled the trainer out, set up Aerowyn, loaded all my gels, bike bottles, etc, and commenced to pedaling.

and I pedaled... pedaled... still pedaling...

I thought that I would break up the monotony of the ride with a workout from my book, but that soon fell by the way side. I was just uninterested in doing spin ups and sprints every five minutes for three hours. Even after asking Matthew to turn the fan on high, I dripped sweat like a pig. I went through all four bottles I had prepared, two with G2, and two with water. That's over 120 oz of fluid. I periodically contemplated cutting the ride short. Two and half hours would be fine, right? How about two forty-five? What about fifty miles?

Nah... Really... I had nothing to do that day but cook dinner, and there just wasn't a good excuse to get off the bike early.

The last six miles were the toughest. I just wanted it to be over. When you are on the trainer, you simply pedal ALL THE TIME. There is no coasting. No up hill. No down hill. If you stop pedaling, you are delaying the completion of your 56 mile ride. Just pedal. I managed to stay in Zone 2 for almost the entire ride. I drifted up to Zone 3 a couple of times, but that was usually because I was drinking or something similar. All in all, I was on that dayum trainer for three hours and ten minutes. That's more than twice as long as my longest trainer ride to date, and very realistic to boot, given my recent training rides.

I am still NOT IN LOVE...

The plan called for the full six mile brick run off the bike. What a better way to simulate a run in Tennessee than my favorite neighborhood route with all its hills. I kinda took my time in transition, but managed to shoo myself out the door in ten minutes or so. A nice steady downpour greeted me. I was a little warm in my rain jacket, but the cool rain kept the temperatures pleasant. I brought my Fuel Belt with another 32 oz of fluid, but I forgot my nutrition for the run. Doh!

Good thing I didn't end up needing it. About half way through my run, the rain stopped. I took the rain jacket off and tied it around my waist. Even though my legs were somewhat fried, I managed to maintain my "easy" pace for the entire run, beating the Virtual Partner by about 35 seconds.

Overall, I was very pleased with this race simulation. I would like to do the bike just a tad bit faster in Knoxville, but the most important thing for me will be to get to the run fresh and ready to go. Now, it's time to taper. The real training is done. First and foremost, rest. Staying sharp, and getting to the starting line ready and rearing to go...

Two weeks and counting...

Wes

Thursday, April 22, 2010

Three Things Thursday

  1. Leg's are feeling much better, thankyouverymuch. I negative split my run last night with miles as follows: 9:45, 9:25, 9:23, 8:45. My HR got up into Zone 4 a few times on the (tiny) hill, and I hardly noticed. Ain't that special....
  2. Dee Dee is HOME, and mom is moving to a special care room from the ICU. She's cranky and irritable. All good signs :-) Matthew is off in Charleston for his Spring trip, and Jimmy is quite busy with graduation activities. This has given Dee Dee and I plenty of time to get caught up :-)
  3. Open water swim this weekend!! Ironman-in-Training Sarah and I will be out at Red Top Mountain at 8 AM on Sunday morning. This is a little late in the year for my first "burn my face" swim, but I plan to have fun!!
So Happy It's Thursday! :-D

Wes

Tuesday, April 20, 2010

Hookie

I, in my own infinite wisdom, which may be abject stupidity by some definitions, am going to do something that I have not done pretty much ever. I'm going to play hookie from my workouts today. Oh, never mind that I have multiple family events to go to. I mean, that would just mean that I would have to push my workouts back to like, 10 PM, not that there's anything wrong with that. No. Hookie...

For those of you that don't follow me on Facebook, I recently landed a permanent job that his been months and months in the making. The company for which I worked three years landed a big contract, big enough to offer me a permanent position. It really was a no brainer for me. These are some of the best people with which I have ever worked. On top of that, I get to work from home a couple of days a week, paid vacation, paid sick days. What's not to love? And you know what's so funny about all this. They pretty much know everything about me. The good. The bad. The ugly, and they STILL asked me to come back :-D Suckas!!!!

Dee Dee's mother is off the ventilator! We are excited. Dee Dee is coming back to town soon. If you don't hear from me... Do not disturb! I bizzy!

Wes

Monday, April 19, 2010

Ugggh!

I stared down at my thumb in amazement, admiring the neat symmetrical width of the line as it ran down my thumb in a gentle crescent. As it began to sting, I hoped that it wasn't deep enough to bleed. Alas, it was not meant to be. Small cracks in the skin began to fill with blood. What started out small, ended up being an uncomfortable mess. I managed to at least control the problem while I wrapped up my dish: Orange Chicken. I don't know, nor do I want to know, what happened to the skin. Let's just say... Dinner was delicious. There's a lesson to be learned here, folks. Do not allow inexperienced chefs to use complicated pieces of equipment, like a zester.

The butt crack of dawn came early again on Saturday. I had negotiated with my sons. I would hit the Silver Comet Trail a little later than normal, and leave from there and go directly to Jimmy's playoff game. It was a bit warmer at the start of the ride. Warm enough to wear riding shorts and arm warmers. I left my bike pump at home, but experience told me (and I checked) that my tires only lose 2-5 pounds of pressure over a day or two, so I went with what I had.

The cool wind caused my thumb to burn. That, however, was not my primary concern. He who never gets blisters on his feet somehow managed to get a blister on his arse, in the nether regions no less. I don't know how or when that happened. I just knew it was going to be a LONG 3.5 hours if I was going to be subjected to that much pain from the get go. Fortunately for me, after 3-4 miles, the pain went away. I either popped the sucker or pushed all the fluids out. As my hands warmed up, the burning in my zest-wound dissipated as well.

What was not dissipating was the soreness in my thighs. I learned early on in Ironman training to listen to my thighs, less one bonk twenty miles from home. It was obvious (or pre-ordained) that I would need to ride mostly in Zone 2 to achieve my goal of 60 miles on the bike. Out to about the 23, 24 mile marker on the trail, the distance is exact. After that, the mile markers on the trail lose about half a mile. I made to 29.2 miles before needing to turn around and head home. I still feel, quite strongly, that long runs before long bikes is a bad idea. We'll just have to see how this works out for future reference. I have my second half IM simulation coming up this weekend, and I want to structure my workouts this week to maximize this key training day.

Despite the general fatigue, I managed to keep my "easy" pace during the thirty minute run-off. Then it was off in the car to Jimmy's game. His team managed to win and clinched his school's area championship. It was a proud moment for all of us.

Sunday, I used my center of an adult soccer match as my recovery run. I turned in about five miles of back and forth on the pitch. It sure was a beautiful weekend, and we all certainly made the most of it!

Wes

Friday, April 16, 2010

Riding to Recover

I surreptitiously slipped out of the office at 4:30 PM and made my way home. Matthew was playing football in the front yard. We are transferring him to Jimmy's high school next year, and he has dreams of greatness.

Dad, do you think I can play football?

Matthew, you've never been tackled or hit anybody in your life. Are you ready for this?

I'm fast, Dad! I want to play wide receiver and free safety!!

You can do ANYTHING you want to do, son. It just depends on how bad you want it.

I flung together my gear and loaded the bike onto the back of the Silver Streak. There wasn't much time to get ready. I yelled at Matthew that I was leaving in 8 minutes to take him to soccer practice. If he was coming with me, he'd better be ready. And? Oh yea, the trip included dinner.

We drove to Terrill Mill Park, which is located on the other side of the Soap Creek from Columns Drive. I dropped Matthew off, pumped up my tires, geared up, and got on the road. I didn't really have much of a plan. I just wanted to get in 45-60 minutes of a good recovery ride. I made the left out of the park onto Terrill Mill Road and took that down to where it joined Lower Roswell. I was treated to the sweetest 2 miles of downhill. Just what my tired legs needed. Coasting! :-) There was a short uphill leading back to Johnson's Ferry Road, but I knew from running in them parts that there was a side road that would take me down by my son's soccer fields. I made a left through an expensive neighborhood and came out north of the park on Johnson's Ferry (A six lane road). I stayed in the right lane, made my way down the huge hill to Columns Drive, and on into the bike lanes.

Columns Drive was busy. With my legs suitably warmed up, I increased my pace into high Zone 2 and enjoyed the flatness of the river road. Twice, I got passed by a threesome of triathletes. I reminded myself that I was recovering and not to get caught up in what they were doing.

That's when the negotiations started....

I feel pretty good. I should do SOME intensity. I'm holding the gap steady now. I'm closing on them a leeeeetle bit. What is that? Zone 4? I don't feel like this is Zone 4! OK. Backing off now. This will ruin my weekend long ride.

After one five mile loop of Columns Drive, I made my way back up the hill on Johnson's Ferry, managing to reach Zone 4 again. The ride down Paper Mill road was a tough one, but it was the quickest way back to Terrill Mill Park. It started off with a short climb by the soccer fields, then another short climb, followed by a long, treacherous downhill to Soap Creek. I kept applying my brakes, just to make sure I didn't end up in the "crick", as my grandmother always says.

Of course, on the other side of the creek was the climb. I switched into my lowest gear and began grinding it out. My muscles reminded me often that they were tired from yesterday's run. I refused to walk. I watched my HR climb: Zone 3, Zone 4, Zone 5! Hadn't seen that in a while. Then it was over... A nice flat stretch of road opened up back to the park.

I threw Aerowyn in the back of the SUV and slipped into my running shoes. Terrill Mill Road is basically flat. I figured 25 minutes would be a good compromise after my long run from the previous day. I made a right out of the park and ran towards the interstate. My legs were feeling pretty spry. I turned in the first mile at 10:32, and managed to bring in the second mile at 9:43. I followed this up with another 4 minutes of running, then a short walk, and called it a day!

This weekend, I have my "over distance" day on the bike. I'm not shooting for 75 miles like I did before Augusta 70.3, but something in the 60's would be nice. I'll follow this up with an hour or so run on Sunday.

Have a great weekend, y'all!

Wes

Thursday, April 15, 2010

Three Things Thursday

Ahhhhh, its that time of year again. The warmer weather brings out the sane, the crazy, and the obtuse....
  1. Driving home from work, I cross over the Forsyth County Big Creek Greenway. Despite the lights, the signals, and the crosswalk, some bunghole was trying to cut across traffic on his mountain bike to get to the trail. Yea, I gave him an earful as I went by. These kinds of ill-intentioned people make it that much harder for the rest of us.
  2. I got yelled at by not 1, not 2, but three people on my run last night. My headphones pretty much kept me from being startled, but really? I find that when I run, my headphones in no way inhibit my ability to "zone out". I like having some music in the background!
  3. Since I am managing my own plan, I felt that I needed to get something in "longish" on Wednesday. I haven't run over 1:30:00 in three weeks or so, and I was getting worried. This weekend isn't looking all that great for a long run either. I felt like my training and my body demanded a long run, so that's what I did. Except for the mileage, I was determined to ignore "the digits". I started out with a run 2/walk 1 for the first fifteen minutes, then moved into a run 4/walk 1 for the rest of my run. I completed 9.5 miles at around an 11 mmp, and I am happy happy to have that in my bag.
Dee Dee has booked a flight to come home Sunday. Her mother is not doing well. It's tough when you feel like you have responsibilities to your mother, your family, and yourself. I have told her, there is no wrong answer...

So Happy It's Thursday :-)

Wes

Wednesday, April 14, 2010

Tri Normalcy: Dead Ahead

Day 10 sans Teh Bug

I'm getting tired of doing this, I said to myself this morning, as I got out of bed.

I was surprised and bit shocked that I let such a negative thought INTO my mind, much less express itself out loud. It had been the first night in a while that I had actually slept the night through without waking up. Some nights, its my running nose. Other nights, Mufasa wants out of his cage for a drink of water. Other nights, I hear dead people...

The good news, no doubt, is that my hour long trainer ride contributed to general feelings of wellness. It was another banner/busy afternoon for me. Being a single parent is HARD. I always had the greatest respect for my mother and what she went through when I was a child. It deepens with every passing year.

On the way home from work, I made a quick stop at the grocery store for dinner. I threw the groceries on the counter at home and grabbed Sierra to take her to the vet. She's been having this thing with her paw, and I got tired of looking at her limping. The vet couldn't find anything wrong with her and recommended bed rest.

Mongolian Beef was what's for dinner at my house last night. It's pretty quick and easy. The hard part is cutting up the flank steak. By 7:30, the dishes were clean and I was actually sitting on the couch perusing the latest issue of Tri Magazine. American Idol was just getting ready to come on when Matthew asked me to throw the football with him in the front yard.

What's with these kids these days? Does he not know I have a trainer ride to do? AMERICAN IDOL WAS ON TV! Ah, the sacrifices we make for our children.

After pummeling him with the football for fifteen to twenty minutes, I finally got back inside and onto the trainer. I picked an endurance workout from my book, warmed up for the standard fifteen minutes, then did 6x5 minutes in Zones 2-3 with a 2 minute rest interval. I actually added two extra intervals to get to an hour of riding time. At first, I thought my poor thighs were going to hold me back, but after the first interval, I had no issues. I was able to grind out the rest of the workout and nailed the recommended intensity.

The load of laundry upstairs called to me after hopping off the trainer. I don't like wrinkles, and the clothes had been sitting for a few minutes. By the time I was done, it was too late for a run off, and I decided to hold off until Thursday for my brick.

Thank you all so much for keeping Dee Dee's mom and our family in your prayers. Nana suffered a setback yesterday, but we are still holding out hope for her recovery.

The 2600 yards I did in the pool this morning were glorious. I rarely, if ever have a bad swim. There's just something about a good morning swim that kick starts the day. I just wish I wasn't such a night person!

Happy hump day, y'all!

Wes

Monday, April 12, 2010

What Teh Kitteh Drugged In

Somebody put me out of my @#$%!%^ misery! and no... It's not a rant, or a rave, or even an attempt to get you to feel sorry for me. I'm actually laughing as I write this. See? See! No whining to see here... Move along!

According to the triathlon god that inhabits my notebook computer, I have reached the Law of Diminishing Returns. As we approach race day (in approximately one month), more and more the training I do will have no effect, or even a negative impact, on my race performance. Therefore, the focus over the next couple of weeks is keeping the edge sharp and preparing for the almighty taper.

Friday night, I came home from work and got wrapped up in painting the house. Jimmy and I have pretty much painted as much as we possibly can by ourselves. It's time to bring in some professional help. Of course, this meant blowing off my swim workout, something I hesitate to do, but life kind of demanded it.

The alarm clock went off at 5:30 AM on Saturday. I was determined to be on the trail at sunrise. Despite my best intentions, I was still ten to fifteen minutes late. It was brisk a 43 degrees, which gave me a chance for the third or fourth time to wear my Ironman cycling jacket. I don't think the temperature made it up above fifty by the time I returned from my three hour ride. I was perfectly comfortable in double socks, tights, a riding jersey and my jacket. My legs were still feeling pretty worn out, and I averaged a half a mile per hour slower than last week, but still managed to negative split my ride.

I have been doing some reffing for the local YMCA, because I am the only adult referee they have. I had booked two recreational games Saturday afternoon, one U-12 girls game, and one U-16 boys game. Usually when you think rec, you get some pretty basic soccer, and with the 12 year olds, that was indeed what I got. The 16 year olds were another story. The teams consisted primarily of Hispanic players. They were fast, and good. They basically ran me to death. After the game, I decided that my weekend long run was OFF. I had two more adult games scheduled for Sunday, and that would be plenty of running for me.

With that in mind, I got up early Sunday and made up my swim. My body wasn't 100%, but it was long interval day at HIM race pace. I handled that easily enough, and my body welcomed the soothing effects of the pool. I got back home around 11 AM. Jimmy and I managed to wrap up what painting we could get done, before he headed off to ref his early game. I cooked dinner for Matthew, cleaned the house a little, washed some clothes, then headed out to referee my own games. Five hours later, after 9 PM, I stumble into the house with fried legs and a fried mind, grateful that the long and busy weekend was over!

I've been working pretty hard in what is basically my general prep/out season. My reward for this is going to be my half IM on May 9th. I'm thinking... I'm going to just cut the last two weeks of my out season after the race, and begin transitioning over to the IM training about four weeks later, after the Callaway Gardens Super Sprint.

Let's make it a great week, y'all!

Wes

Friday, April 09, 2010

What Tomorrow Brought

I haven't been really taking care of myself very well. I guess that's what happens when Teh Bug is out of town, and the kids leave as well. I'm sure part of it is from being wiped out after my HIM simulation from the weekend, but reality is... There should be no excuses.

With my current job consuming 10.5 hours of my day, and my old job consuming another 10 hours or so a week, I have been scrambling constantly this week. Getting in a workout isn't a problem as long as you don't really care what time you get started. Thus, the 9:30 PM run time, and 8:30 PM swim time.

Last night was a lot more orderly, but just as hectic. I left work around 4:30 PM and went straight home. The thunderstorms had passed through, temperatures had dropped, and the wind had picked up considerably. I thought about riding outside, but I just couldn't bring myself to leave the dogs penned up for another hour, after being penned up all day.

I put Aerowyn on the trainer and searched my little book of goodies for a workout that would meet my needs for the day. I settled on a force workout that looked doable. It basically involved 3 minutes at 65-70 RPMS in Zones 2-3 with 1 minute easy, repeat 12 times.

(Note to self: next time, pick a speed workout, high cadence, low intensity)

The warm up went fine. 5 minutes of 90+ rpm, then 5 minutes of alternating high and low cadence, then 5 minutes at 95+ rpms. The first interval, however, proved that my thighs were really sore. I had thought.... Bah! Getting up into Zone 3 should be easy for somebody used to 2x12 minutes in Zone 4. Of course, reality *@$%! slapped me. I barely got my heart up above 2.3, and instead of doing 12 intervals, I did 6.

After the cool down, I downloaded the numbers in to the computer. I am not happy with the digits, but this is the reality that life has brought me. I may not EVER reach my optimal capabilities, but I have never been injured either.

and there's always tomorrow.

Wes

Thursday, April 08, 2010

Lethargy in Motion

I... I admit to stumbling. There is certainly some (intense) satisfaction in doing something perfectly. There is also an equal if not greater amount of satisfaction in the struggle to achieve something. Maybe perfect. Maybe not.

Coming off my half iron simulation, I shoulda (coulda woulda) realized that I would need, at the minimum, a simulated recovery. Instead, for some reason, I had it in my mind that I would resume regularly scheduled programming.

It quickly became clear that my body was going to have none of it...

I really want to go to rehab, but you say... no, no no...

Tuesday's afternoon ride was a dismal 12 mile affair on the hills around my neighborhood, and the run off afterwards was even worse. If I had set my expectations properly, this would not have been a problem. At all. I listened to my body. Did what I felt like I was capable of doing. Then, went home and sulked about it, wondering if I was "really" listening to my body, or sandbagging.

Of course, the tempo run on Wednesday was out of the question. I've gotten into the habit of stopping in Boling Park on the way home from work to get this run in. I started off down the gravel path. My lungs were burning, sucking in tons of pollen no doubt, and I was flabbergasted to see my HR still in ZONE 1. It wasn't until the end of mile 4 that I finally managed to shake off the dead legs feeling and really, really run, and I wondered why that is.

I ate dinner on the way home and let the dogs out to run free for a while. Dee Dee is still in Buffalo, and the kids will be back from PCB on Friday. I knocked out some extracurricular work before heading to the gym at 8:30 PM to get my swim workout done.

This swim workout was everything the others were not. My swim muscles at least, were ready to go. I did a descending ladder at t-pace, and followed this up with 2x300, trying to negative split each one. I would have too, if I hadn't gotten this nasty cramp in my calf during the second interval. I've never ever cramped in my calf in the pool before.

Once I realized that this swim workout was going to be awesome, I poured my heart and soul into each stroke, and at the end, like the legendary Phoenix, I rose from the pool, mentally and physically cleansed, ready to see what tomorrow brings.

and next time, I'll do this a little smarter....

Wes

Wednesday, April 07, 2010

Tuesday, April 06, 2010

Half Iron Simulation #1

I arrived at the gym on Friday afternoon feeling very relaxed. I have changed my perspective of this late afternoon workout from something I had to do to something that is mine, and only mine. My swim bag was nowhere to be found, but even that failed to phase me. It's nice having a gym five minutes from the house. I ran home got it, kissed Dee Dee and hauled it back to the pool.

Friday afternoon is a great time to swim. Nobody else is a round. I did a 500 yard warm up, rested for a few minutes, then kicked off my 1000 yard time trial. My goal was to go evenly paced for the entire time, and not burn out before the end. I found myself breathing hard, but comfortable. The challenge then turned to counting laps. Forty lengths of the pool is a long way. Towards the end, I still felt invigorated and not sore. I kicked it in for the last three or four laps and hit the wall in 15:40, for an average pace of 1:34 per 100 yards.

A month or so ago, I did a half hearted TT where I came in around 16:30. Needless to say, I was pleased with that result. Sure, the average pace matches my t-pace from my 3x300, but I got to rest on those. Good stuff!!

Saturday morning, I was up early again. I wanted to be on the Silver Comet Trail around day break. I just hadn't realized that it was getting lighter so much earlier :-) Still, I took my time getting ready. No stress. No worries. This was my day. I got to the trail around 8-ish, suited up and hit the pavement. My goal for this ride was to spend the entire time in Zones 1 and 2 and focus on pacing and nutrition. I consumed three bottles of liquids on the ride (70 oz or so) and 5 gels, and it was still not enough. I was both hungry and a little dehydrated by the time I got back. That right there is why we do these workouts, to get us ready for the big day.

I stowed Aerowyn safely away in the back of my car and changed into my running gear. Stupid me forgot socks, but I didn't let that stop me. I started out thirty seconds slower than my easy pace, and once my legs felt better, I picked it up. I sipped water from my fuel belt and continued to take a gel every thirty minutes. It had gotten fairly hot (80's), and the 5.5 mile run sapped what little bit of moisture I had left in my body. All in all, I did 53 miles on the bike, followed by a 5.5 mile run, in 3:56:36. Nothing above Zone 2 (except for some hills).

Now that that was out of the way, I was able to spend the rest of the day with the family, painting the outside of the house. The family that paints together, stays together :-) We made some good progress over the weekend, and Teh Dump is starting to look presentable!

Dee Dee had to fly off to Buffalo NY Sunday evening to attend to her mother, who had fallen critically ill. Mom is doing better. She's not out of the woods yet, but we have hope for her continued improvement.

In the mean time, the kids have left me on Spring break, and its just me and the dogs. Getting in the workouts will be easy, but I'm suffering from a distinct lack of company....

Let's make it a great week, y'all!

Wes

Thursday, April 01, 2010

Three Things Thursday

1. Recovery week! Oh, how I {heart} thee! I am trying very hard to take it easy. I would like to maintain my fitness level, but also recover, and I have put some significant stress on my body these past 8 weeks or so. I am also in a bit of a conundrum over the next three weeks. I think I should move into some race specific training, but that doesn't jive with the spirit of this training cycle. I will find the balance that makes me happy!

2. Due to time constraints, I ended up on the treadmill last night at 9:15 PM. Don't ask. At least I let the two bowls of Jambalaya I ate settle. I was holding a 6.5 mph pace in low zone 2!! I was like: WTH? Where is this coming from? It was a nice show of progress with my training.

3. The kiddos are going to Panama City for spring break. That leaves just me, Teh Bug, and the puppies at home all week. Guess what I'll be doing? Not that you perverts.... If anyone wants to come by, I'll have paint brushes and beer enough for everybody!

Have a great slide into the weekend :-)

Wes