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One of my easier days here.  I got up early to swim 1500 yards, a drill swim.  I kept it easy, knowing that tomorrow i have masters early.  My lower back is sore, but not as bad as it has been.  My stroke today felt good.  I’m looking forward to tomorrow’s masters.

I also had to run 6 miles.  Not like last week where it snowed and got dark early, i started around 3:30 and did the same loop.  Up Lehigh and around back home, comes out to exactly 4 miles.  These 6-7 miles runs after a hard run like i had yesterday, are really the toughest.  My legs were sore, my effort level to get into z2 was more.  overall, just a hard run day.

Tomorrow I am also starting the power class at the BCSM.  I heard it’s good for building strength.

First day down in week #10.  The focus this week is on the run, planning to do 25 miles this week.  I got a late start today.  I definitely did not feel like getting out of bed this morning.  After 2 pots of coffee, i was ready to start at 10am.  I rode for 34 miles, half on the cranks, half on the tri bike.  Then jetted out for a 7.5 mile run.  I nailed my z4 work today.  The roads were much clearer now, with most of the snow off the bike path lane for me to run.  And the sun was shining.  I think it was 50 degrees today, perfect weather.

I got some work in during the afternoon, and then hit the gym just now for a lower body workout.  Trying to keep pace with the weights is tough.  But every spare moment i have i will try and get to the gym.  I feel fitter then ever right now, a bit tired, but manageable.

Sunday, the last day in the workout week…or first day.  But since i’ve been swimming on sunday’s to get the extra mileage in, i really haven’t had a full rest day without working out.  I am trying to get back to the gym and the weights in addition to my weekly mileage.  I need to do yoga this week too.

I feel good going into this week.  My back is feeling better, not as sore.  And my adductor/groin injury is getting better as well.  I don’t feel it as often, but let me say, when you run in the snow, on the snow and ice, it gets very sketchy.  I was careful, and very fortunate to come out ok.

I finished up the week biking all my mileage on the cranks…I think 141 miles.  I got in some good runs, and hit my 8 min/miles for z3 work.  I had an ok swim on Friday for once.  I didn’t get the main set done as planned, but i got it done overall.

9 weeks down, 19 to go!

Completed week 9…only 19 more week until IMAZ.  I did my long ride today on the cranks, it snowed a ton more today, maybe another 5-6 inches.  Then it was beautiful out, blue skies and sun.  I got in 53 miles and then got 2 miles in on the run.  .5 of which was race pace and put me at a bout a 7:39min/mile.  So i felt good, an this was with my heart rate around 161.  I couldn’t get it higher, usually i have to be around 171-175 bpm when i hit a sub 8 min. mile, so that was encouraging.

Then we were off to Denver to see the Nutrcracker and some dinner.  Those dancers are crazy.  Take someone like me who works out a lot, but only in 3 sports.   I would get crushed if i had to dance like that…they are so fit and flexible, and strong in the core.

Looking forward to week 10!

Focused on having a good swim today, and i had the best Friday swim so far.  Not my best for some reason.  But better.  I think i might have the goals set a little too high.  I was planning to do 14 x 100’s on 1:40.  Could get in 6 before i missed the time.  Then waited 3 min., and did another 4 before i missed the time.  Finally, i got in the last 4 under the time.  So i think that next time i do this set, i’ll try 7 at 1:40, rest, do 5 at 1:40, and then try for another 3 or 4.  I need to step back to build and get stronger.  Trying to get these done when i can’t even get half the number is a bit of a stretch.

I did just hear something on tv that you need to push your body to the limits in training…don’t break your body, but bend it as much as possible.  The body will recover and get stronger each time you test it.  As long as you don’t break it.  That came from Jim Courier, the professional tennis player.

Tomorrow’s a big ride, 56 miles and then a short 2.5 mile run after it.  I’m ready, going to get a good nights sleep and then wake up early.

It turned into a pretty good training day.  Although it was freezing out, i started my workout slightly later so the sun could warm up the snow and ice for my run. however, it didn’t matter.  I started the run around 9, and it was still icy and cold.  The bike went well, so far i’ve done all 88 miles this week on the cranks.  and then hopefully another 56 on saturday.

The run turned out to be good.  I thought i would fall at some point, but i was able to maintain z3 for the full 3 miles.  And averaged a little under 8 min./mile pace, which is where i need to be come April. So i’m feeling good about the run.

Jess gave me a massage today.  That helped out tremendously.  My hamstrings are very tight, still need to work on those.