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View albumWhen you are a dog everything looks like a rabbit
March 9
March 8
- 30m
- 7.89 miles
- 15.78 Mi/hr
Rode to 30 minutes of Jack. I spent too long trying to find my bike computer to get the whole episode in plus shower and relaxingtime before trying to sleep so i cut 15 minutes off the ride.
Heartrate started high from all the scrambling around looking for the bike computer. Total calories burned 301
Shoulders are a little sore from the swimming this week. Must be from cranking it up a notch. Tonight I'll do a trainer ride and then work on sewing my athletic bag back together.
I really got beat around at work today. So much to do and so few guys to do it with. Then you have engineers changing designs midstream and it all makes for lots of headaches.
- Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7
March 7
- 52m 23s
- 4.31 miles
- 12m 09s /Mi
Training at the Buffalo Indoor Track with Adrian. I split the MHR infor for the work into quarters.
laps time pace/mile ave hr
1-7 13:16 12:19 117
8-14 13:23 12:43 124
15-21 13:07 12:10 124
22-28 12:33 11:39 133
I burned 557 calories
- 44m 53s
- 1800.00 yards
- 02m 29s /100 yards
Drill Day
300 kick 6:39 2:13/100
300 kick 8:19 2:47/100
300 pull 6:33 2:11/100
300 kick 8:26 2:48/100
300 pull 6:30 2:10/100
300 kick 8:26 2:48/100
Felt like I was dragging a lead weight up and down the pool. Pretty doggy swim.
Kind of beat up today. It took a while to stay asleep last night so this morning I am still pretty tired. I had a hard time keeping my eyes open driving in.
I'll do a drill workout at the pool over lunch and I have a run scheduled with Adrian at the Buffalo Indoor Track tonight.
- Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 7
March 6
- 42m 13s
- 11.00 miles
- 15.63 Mi/hr
Another spin to an episode of 24. I watched the video to the Buffalo Tri as I was getting ready. Pumped me up pretty good and I got off to a good start.
total calories burned - 428
max speed 19 mph
- 39m 33s
- 1800.00 yards
- 02m 12s /100 yards
Ladder Workout
1. :57 50 yd 1:54/100
2. :16 rest
3. 1:59 100 yds 1:59/100
4. :26 rest
5. 3:03 150 yds 2:01/100
6. :30 rest
7. 4:00 200 yds 2:00/100
8. :30 rest
9. 5:06 250 yds 2:02/100
10. :23 rest
11. 6:04 300 yds 2:01/100
12. :27 rest
13. 4:56 250 yds 1:58/100
14. :27 rest
15. 3:56 200 yds 1:58/100
16. :20 rest
17. 2:55 150 yds 1:56/100
18. :21 rest
19. 2:54 150 yds 1:56/100
| The voice of doubt |
| You say you're ready for the challenge, but in the back of your mind you have serious, nagging doubts. There's a little voice that keeps popping up, reminding you of your self-imposed limitations. You may be able to convince the rest of the world, but if you cannot win over the little voice in the back of your mind, it will stop you cold. The way to assuage that little voice is by sheer will and repetition. Every time it says "no you can't" you must immediately tell it "yes I can!" You allowed that little voice to take hold, and you have the power to change it. In the past, you've told yourself or been told you can't do it so many times that your doubt has taken on a life of its own. Now you must give life to your confidence. Know you can do it. Tell yourself, over and over again, that you can do it. With enough repetition, you'll begin to truly believe it and the doubt will surely fade. Change the cruel, whining voice of doubt to a resounding chorus of confidence. |
Today's Positive Motivator was written specifically for me! The "Little Voice" had defeated me more times than I care to admit to. I gave it power. Time to take the power back.
Last night I was wiped out when I got home from work so I took a rest day and spent the time goofing around with my daughters. Lots of laughing and silliness. That was needed as much if not more than the training.
Work also got in the way of my noontime swim. My boss should be back from vacation today so I should not have as much on my plate. My goal is to swim today to make up for yesterday. I'll probably bike tonight.
- Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 2 Hours slept: 8
March 5
I had a very wierd dream about doing an IM last night. I was in the lead (you can stop laughing now) until T2 I had the carry my bike in pieces into the transition. I finished 5th in the race. The funny part is I woke up drenched in sweat! How do you log that one in the logs!
Today I'll swim at lunch and maybe do a short run after work (outside). It's a 24 night!
- Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 7
March 4
- 43m 30s
- 11.00 miles
- 15.17 Mi/hr
Spin to 24. Second half of an inverse brick.
Burned 457
- 36m 33s
- 2.86 miles
- 12m 46s /Mi
First outside run since last Nov. or so. Nice pace considering the sloppy icey streets. I did put my yaktax on.
Burned 489 cal
-- Robert Browning
| One step at a time |
| It is often difficult to imagine yourself reaching a great achievement. You look at someone who has built a massive fortune, or created a magnificent work of art, or achieved a prominent leadership role, and you have trouble identifying with that person. When you look at any great achievement, usually you can see only the end result. That's because the splendor of such an achievement overshadows all the little details that went into creating it. Yet the real substance of achievement is in the day-to-day details. The person who builds a highly successful business does it mostly by doing the kinds of things with which you're already quite familiar -- talking on the phone, writing letters, paying the bills, buying new toner for the copy machine. The greatness in the achievement comes not from any supernatural skill or special advantage, but from persistence and commitment. Great achievements are built day by day, step by step, by people just like you. Greatness comes from ordinary actions, focused on a specific objective, followed with steadfastness and resolve. Almost anything is possible when you are committed to pursuing it one step at a time. |
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 5 Hours slept: 9
March 3
- 42m 36s
- 10.58 miles
- 14.90 Mi/hr
Easy spin to 24. Wanted to do two episodes but the chili for supper was doing a dance on my digestive tract.
| Nourish your dreams |
Before a tree can grow tall, it must first send its roots down into the ground to gather nourishment. In the same way, if your dreams are to be achieved, you must first find a way to nourish and sustain them. ------------------------------------------------------------------------------------------------------------------------------ |
Who would have ever heard of Theodore Roosevelt outside of his immediate community if he had only half committed himself to what he had undertaken, if he had brought only a part of himself to his task? The great secret of his career has been that he has flung his whole life, not a part of it, with all the determination and energy and power he could muster, into everything he has undertaken. No dillydallying, no faint-hearted efforts, no lukewarm purpose for him!
-- Orison Sweet Marden
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OK the winter blast of the week is over, the driveway is clean (or as clean as it will get), I've had a good nights sleep and I'm sipping on a cup of REALLY good coffee. Life is starting to look better.
Today I will run up to REI and use my rebate to buy a Timex Ironman Heartrate monitor. I'll now have average heartrate per workout and a 30 lap counter.
I want to do a double trainer ride today, get my office workout area clean up, and load some software on the lap top so I can be a little more productive.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 RHR: 55 Hours slept: 9.5
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Ladder Workout. I didn't feel too bad. A little tired but i seemed to get in the groove by the 2nd half of the workout and was moving well (times were the same but felt better)
1. 50yds :55 1:50/100
2. rest :12
3. 100yds 1:59 1:59/100
4. rest :17
5. 150yds 3:03 2:02/100
6. rest :26
7. 200yds 4:02 2:01/100
8. rest :30
9. 250yds 5:07 2:02/100
10. rest :30
11. 300yds 6:09 2:03/100
12. rest :30
13. 250yds 5:08 2:01/100
14. rest :21
15. 200yds 4:00 2:00/100
16. rest :20
17. 150yds 3:05 2:03/100
18. rest :20
19. 150yds 3:03 2:02/100