We're off!!!!!!!!!!!!!!!!!!!     Thanks for the well wishes!

(what am I doing??????) Surprised

As I was furiously washing the inside and outside of the car tonight, it dawned on me how the tapering may be manifesting itself in me.  Last Friday I rearranged and furiously cleaned Bryn's room.  On Saturday/Sunday I furiously cleaned and rearranged Tyler's room.  On Tuesday I furiously scrubbed the tub, surrounding tiles, sink and toilet.  And today was the car...  Could that be the reason for my "nesting" instincts kicking into gear? - that's exactly what it's like.   I haven't washed the car in probably at least 2 years.  I moved Tyler's dresser, which had never been moved in his entire life! 

It's interesting.  Rob says he should make me go on long workouts for a couple of weeks, then taper me so we can get more stuff done around the house!  Wink

Bike
  • 30m
  • -----
  • -----

Didn't take HR monitor, didn't take bike computer. Just wanted to ride (but evidently NOT on the canal - the bugs were so thick I couldn't get off of it fast enough!)

My goal for this ride was to try to eat Cliff Shot Blocks on the bike. You think I would have tried this kind of thing BEFORE 3 days before a race?!?! Anyway, they are difficult to eat on the bike.

I think my plan right now is to eat a package before the swim and during the run. I'll take a dreaded Powerbar vanilla gel during the bike portion. I'm worried about hydration - my bike only has room for one water bottle. Oh well. That's one reason I'm slow in transitions. I take several drinks from an extra bottle with some drink mix in it. That's probably what I'll do again. The shot blocks aren't bad at all, but they definitely make you WANT to drink water (very tart).

(Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.)

At 11:30 last night I was walking up the stairs wondering why my toe was hurting. Come to discover I have a big cut on the bottom of my middle toe on my right foot!! I knew I had slipped up on some rocks at the lake last night, but I didn't realize I had cut my toe until almost 4 hours later!

Some Neosporin and a Strawberry Shortcake bandaid better heal this thing before Saturday....

 

uugghhh....There's nothing like sitting in the DMV for 1 1/2+ hours with 2 kids...Undecided

Swim
  • 20m
  • -----
  • -----

OWS at Canandaigua Lake tonight with dexter and kenj. Also met up with maramdaddy and jamjam. It was a lot of fun! Didn't go too far or too long. Want to get this taper thing right! Played in the water and sand with the family afterwards. Water temp was warm, didn't really need the wetsuit.

Bike
  • 50m 40s
  • 13.47 miles
  • 15.95 Mi/hr

~230 feet of climbing
Made it out after dinner. Nice evening ride to a road I'd like to explore further on another day. Nice rolling hills, but nothing too steep.

(Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5')

I've mapped out the 1/2 Tinman route on the BT route tracker.  It says ~643' of climbing.  I've done many rides with more than that, so I'm feeling somewhat prepared for it.  I'm sure most of the climb comes in the first 10 miles and the rest is downhill, but that would be great for the run anyway.  I want to average 17 mph for the bike, 8:30 for the run, and be done with the swim in under 19 minutes.  I think these are all goals that are doable.  Unless it's 90 degrees on Saturday.

I've actually started feeling excited about this today!  Still nervous, but in an excited way!Smile

Run
  • 22m 11s
  • -----
  • -----

Ran along canal with kids riding bikes alongside me. Nice evening!
(Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.)

Sport
  • Orienteering
  • 34m 50s

Walked/Jogged white course at Cobbs Hill Park ROC meet with kids and Rob. Tyler got his first real lesson on using a map, and guided us the entire way (with a little help, of course!) Great afternoon! :)

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')

Kam29's Training Log


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