Top of the Key

Couldn’t believe it, but I got up again today and did my workout.  If I was going to get my swim in,  I knew I had to do it first thing.  So we got to the pool, and I worked my way through the 3200 yards swim.  the main set was the toughest, and I had doubts I could get all 6 sets in, but I did it.  I came in under the time goals, which was good.  But it’s the days like this when your mind is saying “can i really do this, what if i just did 2 or 3 sets”.  So this is when your mind has to be strong, and take on these challenges.  I consider today a success, and a huge mental confidence builder.

I was really tired after that swim, but while i was at the gym, had to get a workout in on the weights.  So I did that with what i had left..however, i felt more energy when I got home.  Maybe i just needed to work through a slow morning.

I also just got a massage from Jess, which totally helped my legs.  They were feeling so heavy, and so worked, but after the massage, i feel fresh and relaxed.  I still have work to do on stretching, but for tomorrow, I am eager to get it done.

good night.

Woke up at 3:30, had coffee, 1/2 a bagel, and jumped on the bike at 4:30 to start a 60 mile ride on the trainer.  All done on the cranks…I was considering riding my Tri bike for the z3 work, but worked through the cranks.  Burned over 2400 calories.  I watched 2 movies and some tv.  I was feeling actually pretty good when i finished.  The cool down of my ride, my pedal stroke was really smooth, but I guess that’s what you get after riding for 4 hours.

I recovered by eating a ton, and drinking lots of fluid.  I lost only 1.5 lbs over the course of that ride.

The run I pushed to later in the day.  I decided to run at the track, to do 3 miles of race pace work, which would be 12 laps around the track.  I ended up staying under my 8min/mile pace, i’m happy with that.  It got really windy and a bit cold.  We’re expecting some snow and cooler weather over the weekend.  This stabalizer next week couldn’t come at a better time.

I had a pretty good day today.  My swim was definitely on for the most part, and since i didn’t do Masters, I had plenty of energy after the swim.  1900 yards, couldn’t make the last time on my final 100 of the main set, but came close.  I have alot of work to do in the pool.  I really need to nail down the 1:30/min. 100 yard.

I got a good upper body workout in too.  Started with the core work Mike showed me, and then moved to 4×6 on the upper body exercises.

I got out just in time before it was dark on my run.  Had to do 7 miles, 5 of which were in steady z2 while zoning out.  At times I felt I’d have to put an extra effort in to keep the zone.  I was focusing on a forward lean, tall and strong, and landing on the toe if not the flat part of the foot.

I have to get up early tomorrow to get my long ride in.  60 miles.

Tuesday is complete.  I had a tough time waking up this morning, but knew I had to get in my swim early.  I did have a good swim.  1600 yards of drill/swim, mostly stroke drills and kick board.  I tried to focus on using the hip to drive the stroke, get that momentum going.  Will try it more tomorrow during my longer swim.  I’m going to skip Masters this week and see if that affects my swim on Friday.

I also had the Power Class tonight.  It was a great course.  I did over an hour, and about 12 miles of riding.  The fun part was the climbing and the last block of z3 work.  For that, we would spin at our normal pace for a minute, and with about 4-5 seconds left in that minute, just hammer the wattage to see how high we could get it.  I improved each time, peaking at 736…which was pretty big for me.  There is a 10k time trial at the end of the month which i’ll be doing.  it’s a hilly course, but i should do around 16 minutes, hopefully.

Monday, and one of the easier ones I’ve had.  I had to bike 44 miles, run 3.5 and weights.  I started my bike late, but got it done.  I wasn’t really into it at all.  Did the whole thing on my cranks.  I held back my nutrition because it was such a steady, slow pace.

The run was a bore, did it on the treadmill at the gym.  I figured i was doing about a 9min./mile in mid of z2 (155).  I hit the weights for a bit, a leg workout.  I haven’t done it in a few days, it always feels good to get that in.  Tomorrow is a really easy day.  I have the power class on the bike at the BCSM tomorrow night.  I am eating a good meal tonight to store up some energy.

Day off…completely.  I needed it.  Recovery is the key this week.  Going into the 3rd week of a 3 week build, i need all i can this week.

A great Saturday to cap off a very difficult week.  With it being holiday season, lots of parties to go to, and sort of ate into my training a bit.  But it was good challenge, and still did all my workouts.  We got up early and swam at the rec center for 7.  It was important for me to get this swim in, although time was a big factor as we were hosting the HEP team party.  So after the swim, we rushed back so i could jump on the bike.

Started my 66 miles on the cranks.  At 13 miles, i headed outdoors.  It was a beautiful day.  I went to the regular course I do my 3 mile repeats on, and had a good run.  I had 5 total, and nailed them all.  Felt good to be on the tri bike, and my lower back was feeling fine.  After finishing up those, i headed home to finish the ride on the cranks.  At first it was tough.  I had 19 miles to go.  But after a few miles, something kicked in and i was a pedaling machine.  Probably could have done more miles if i had to, but kept it to 66.  Got it done.

I watched the Hawaii Ironman they played on nbc, and it’s alwasy a touching a story.  So much emotion and shear determiniation go into this sport.  Makes it feel like you’re on the top of the world.

What a big, big day today.  After my company Christmas party, where I had about a bottle of wine, I got to bed later than usual.  I slept in, and didn’t get to the run until 8.  But i’m glad i took that extra sleep.  I nailed my 8 mile run today…longest so far in this training session.  I had 4x 1mile repeats in z3 or race pace, and hit about 7:15 each time.  so my goal for the ironman is 8min. miles, i’m ahead of schedule.

I then snoozed for about 15 min. and then a little work.  Then onto my biggest swim so far this session, with 3000 yards.  I was very unmotivated to go.  But i got up enough mental strength to get it done…and that’s just what i did.  I had to add some time to my main set, but got that completed.

Off to the weight room where i started with the core, moved onto upper body and then back home.  I was feeling  better after the workout than i did before the swim.  I think my body and mind thrive on exercise.  It needs it to function during the day.  I have a big bike tomorrow, and hopefully squeeze in another swim, but chances are i won’t have time.  we’re having a party to watch the Hawaii Ironman.  It’s the annual HEP party too, will be looking forward to catching up with everyone on the team.