Bike
  • 46m 45s
  • 10.22 miles
  • -----

Took a round-about way to get to Rob's grandparents house via Lyndon Road. Once I hit Bluhm Road, I hit monstrous hills. It kinda sucked.

This ride (from yesterday) was supposed to be a Z1, easy ride for an hour. It was anything but Z1. I didn't feel bad not meeting the 60 min time. I was on a mission for this ride - to get to my new baby - My Airstream!!! So we could work on it some. I love it!!! :)

No HR data - I must have turned the watch off accidentally after 11 minutes.

Run
  • 40m 34s
  • -----
  • -----

Didn't take the GPS on purpose because I didn't want to worry about my specific pace. I just tried to maintain a HR that was high, but tolerable to maintain for 20 minutes. I kept it in the high 160's for most of the tempo run.

My knee clicked some more at the beginning, but settled down after a couple of blocks. It doesn't hurt, like REALLY hurt, but it definitely bothers me. I'm beginning to wonder if there's some meniscus in there that needs to be removed. (I had some removed from this knee in 1994.) I'm not going to care, though, until after the 30th. Then we'll see.
Overall run was good, though! I felt strong and my confidence got bumped up a bit from it. Got me to thinking about what my goal times might be for the race. I think if I could run an 8 min pace for the 10K I'd be happy. It's only my 2nd official 10K run, so I don't really know what I can do. Heck, it's my first Oly, so I don't at all know how I can do! It'll be fun to find out, though! :)
(Speed
Strength
40
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10')

Swim
  • 37m
  • -----
  • -----

Out to Canandaigua Lake with jackjack. In by 5:45. Did the mile out and back, then an extra buoy out and back. I had a real problem staying straight today. My left arm must have been half asleep! I kept veering off to the left. It was a little ridiculous really. Jackie joked that I was lucky I wasn't going in circles! :) I really tried to concentrate on that plus on my stroke count vs. sighting. On the way out, I sighted every 3-4 right arm strokes. On the way back I cut it down to 2-3 so I could try to stay in a straighter line. It helped a bit. At the end, we made our way back to the corner buoy and turned toward shore. I swam until I was probably in water about at my knees. I could have swam further, but wonder if the deeper water is good for me to regain my balance before I hit dry land? Anyway, I tried to practice my water to bike transition (very loosely). I ran out and took off the goggles and cap and then fumbled with finding my zipper strap. I forgot I have to unvelcro before I unzip. I just lightly jogged to the picnic tables as I did this. Nothing fancy, but just wanted to make myself think about it - since a week from tomorrow is my big day!!
I also wore my swim goggles under my cap, as I'd read that this is a good idea in OWS swims so the goggles don't get kicked off.
Probably my last OWS before the race, unless I decide to go next Tuesday evening instead of going to Naz.

12:45: After thinking about my little "swimming in circles" issue this morning, I wonder if it had more to do with my kick than my stroke. The past couple of days I've been getting some clicking in my left knee. I felt it for just a few steps during last night's run, and I felt it again for my first 2-3 kicks this morning. I might have been unconsciously favoring that leg, thus not kicking much with it, thus veering off to the left all of the time. Yeah, that's it! At least that's my story and I'm sticking to it... It had nothing to do with the margaritas I had for breakfast on my drive down... No, not those... Wink

11:40 pm: Man, what a day.  I fully intended on getting my bike in this evening.  By the end of the day, I took Bryn to bed, fell asleep, and didn't wake up until 10:30! 

On a brighter note, my hubby and I are the proud owners of a 1975 AIRSTREAM trailer!!!!! Laughing 

This is our very first "Oh what the hell, this opportunity doesn't come along everyday" kind of purchase.  We discovered less than a week ago that our neighbors down the street were selling, and the price about made me jump out of my seat when I first heard it.  Owning one of these puppies has been a little dream of mine.   It's in very good condition.  I almost felt like I was ripping off this older couple, but it's what they asked for...  Anyway, I'm quickly becoming an expert in Airstream renovation.  This will be a long-term project that I think I will absolutely LOVE!!  It definitely needs work, but I'm feeling strangely up to the challenge!  One drawback - We don't own a vehicle that can actually pull it Embarassed  Details, details.... Like I said, we couldn't pass it up!  Cool

Run
  • 31m
  • 3.43 miles
  • 09m 02s /Mi

Went out before dinner. Knee gave me one or two small, quick twinges at the start but that was it. Did warm-up around neighborhood then headed over to a middle school track. Did one loop around the track then headed up a small hill for the strides. The hill started off a bit steep, but gradually flattened out. I think it was a good spot overall for these.
Splits for the 30" strides:
5:52
5:34
6:01 (surprised at how much slower!)
5:06
5:35
4:48
In the 30" I counted about 46 left foot strikes each time. It was very consistent - I knew 30 seconds was up when I hit 46. Relatively speaking, I didn't feel too bad during this run. The recovery pace averaged about 11:30, but I didn't walk them. Each stride was completely into hard wind, especially once I hit the flat part at about stride #25 or so. I'm pretty pleased with the pace and the consistency of them!! :)

(Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28")

Bike
  • 1h 01m 34s
  • 16.57 miles
  • 16.15 Mi/hr

Below is the prescribed workout, but I just took a route with a lot of hills and went for it. Boy, could I tell I hadn't been on the bike in a few days. I really regret skipping the bike workouts this weekend. Oh well.

(Bike Hill Repeats
Strength
50
WU: 15'
MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.)

Run
  • 20m 10s
  • -----
  • -----

Decided I wanted to make it a brick w/o tonight. I ran my bike up the driveway, took off my gloves and helmet, took a drink and ran off. Immediately my left knee began clicking. uugghhh... I rubbed it for a few seconds and continued on. It kept clicking for maybe another 1/4 mile or so but then settled down. It never hurt too badly, but it was bothersome. That's all I need TEN DAYS before the big day!

Today is the first official day of summer vacation in our house (or is it tomorrow?) Tyler's last day of school is today. I can't believe how fast it went. Now he'll be a 1st grader... They grow up way too fast. I'm sure the first couple of days will be fun, but then I'll be counting the days until camps start. Wink

Swim
  • 1h 25m
  • 3608.92 yards
  • -----

Adv/Int workout:
W/U: 400 choice (I did 300s, 100k)
8x75 on 1:25 (25 kick, 50 swim)
Pull: 3x200 on 4:00
Main Set:
8x50 on 1:05
8x100 every 4 FAST, others long and strong
Rest :30
8x50 stroke (bagged the last 2x50 strokes and did 2x50 kick)
W/D 100

I felt really good tonight! My strokes felt good and strong and I could keep it consistent. It was one of those rare workouts where everything felt like it was clicking.
My shoulder started to bother me again during the pulls, so I only used the paddles for the first 200.

Run
  • 55m
  • 5.84 miles
  • 09m 25s /Mi

Waited until about 9 pm to go out, mostly because of the heat and to let my dinner digest. Went around the neighborhood and some on the canal path.
I have lost some confidence that I'm following the BT running plans correctly. At this point it probably doesn't matter much, though. This workout had me confused. First of all, I did the warm-up incorrectly. I did a 10' w/u, THEN 7' in Z2 before the 30" accelerations (in the whole scheme of things, not a big deal). I know I didn't vary my speed much during the accelerations. I suppose I could have counted foot strikes(?) Then, I'm not sure I "get" what accelerations are as opposed to intervals.
Then, the intervals don't seem that difficult, like I would think they should be. The 3rd interval is usually tough, but the 1st and 2nd are fairly easy. Who knows. I'll keep putting my trust in it I guess, and see if it is good enough to do well in 12 days!
aaaaaa!!!
(Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2. After 7 minutes, 4x30" accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set: 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
After your 3rd repeat you will run a 10 minute cool down.)

HAPPY FATHER'S DAY TO ALL OF YOU TRI-DADDIES OUT THERE!! Cool

 

Man, o, man I wish I could have taken part in all of the fun had around Canandaigua Lake this morning!  Since I had the kids all to myself today while Rob's at a 5 hour orienteering event that's a 2 1/2 hour drive away, I decided to take the kids to Kershaw Park and at least go swimming in the lake!  We didn't arrive until 11:30, so by that time I think the biking fun was way over with.   I was in the mood to hang out at a beach and play in the sand.  The lake water was 70 degrees, still cold for me to want to freely swim around.  Tyler didn't seem to mind, but Bryn eventually got too cold to want to swim.  We made lots of sand creations in the 3 hours we were there, though! It was a lot of fun.  I definitely have plans to go to the beach a few more times this summer!

Kam29's Training Log


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