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View albumLost in Transition
May 15
May 14
- 25m
e-cises and foam roller
rest day today.
- Health data: Hours slept: 7.5
May 13
- 26m
- 2.90 miles
- 08m 58s /Mi
I just really felt like going out to run. Call it a recovery run. Beautiful day, coolish even though it was almost 12:30. Sunny, with some clouds, trees pretty, I feel great.
Started easy with the usual walking and stretching in the beginning. I just ran how I felt - turned out to be mostly kind of a tempo pace.
Felt fabulous till the last few blocks. Slowed it down in the last block.
Mid 2/3 of run ave HR 136.
- 26m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Bent-Arm Lat Pulldowns21010160180
- BACK - Incline Row21010160170
- BICEPS - DB Split Curls110101515
- CHEST - Flat Bench Press210104060
- CORE - Reverse abdominal curls (FB)2101000
- CORE - Superman1202055
- LEGS - Hamstring Curls (Cable)29105070
- LEGS - Leg Extensions2101280100
- LEGS - Single Leg DB Squats210101625
- LEGS - Standing calf raises110102020
- SHOULDERS - Military DB1331616
- TRICEPS - Narrow Grip Bench29108090
Muscles sore / tired from yesterday's Olympic. and muscles are wasting away. Need to be doing some weights. Took it easy on the upper body exercises so as to not aggrivate shoulder. shoulder presses cannot be done without much pain, so I didn't do them
Need to figure out how to spend enough time with the weights to build muscle, and still train for the IM.
Dear Blog, I'm confused. In the past few weeks every time I swim a bit my shoulder gets much worse. So I didnt' swim at all last week, then did the 1500M swim yesterday. In the afternoon as I suspected I could hardly extend my arm. Today - It's better. Almost better than it's been the whole time since I drove it into the snow so I wouldn't break my head. Now how does that work?
Cannot decide if it needs to be repaired, if it needs rest, or if it needs to be rehabbed.
I feel fantastic today!
12 hours of sleep last night. hanging with a real IM athlete yesterday, Oly at a pretty good effort yesterday.
So far a great weekend. Today I've got a huge list of stuff to do, including exciting stuff like laundry, cleaning the acquarium. Got a new book, what if I twist off and read and sleep?
I've enjoyed being a human being this morning, and not so much a human doing. but this afternoon - what's left of it, I think I've got to get on with the doing. I feel so good today. Happy.
- Health data: Hours slept: 12
May 12
- 30m 04s
- 1500.00 yards
- 02m /100 yards
Shoulder questionable, so I let the whole field go first. After a couple easy starts to get used to the water. I took it easy to the first bouy. the course, once you leave the cove is down the lake, across the lake, long leg up the lake, then back across to the finish.
Stong winds blowing up the lake. So going out the wave were slapping against my head and breaking over it making breathing a bit tricky. Fortunately I've practiced in wind before and know to roll a bit more and pay a bit more attention. Shoulder seemed to be ok.
Crossing the lake the waves were rolling right into my face when breathing on the right. Switched to breathing every stroke on the left. Worked fine. The water was not nearly as cold as I expected and actually felt fairly comfortable. Effort still medium easy because I've not swum more than 1500 yards in the last couple of months total. Still I'm passing many of the slower swimmers. Sighting is dead on. every time I looked the bouy was in front of me. I swam a bit to the outside to avoid the croud. Only on the out and across legs did I run into anyone.
Downwind leg is the longest. The waves seemed to help a bit, and breathing to both sides was easy. Remarkably straight swim. Stopped right after the turn bouy to clear my goggles, and they stayed fog free for the rest of the swim. Swam easy. fingers started to get a little numb from the cold about half way along the leg, but I didn't feel cold otherwise.
Made the turn bouy in pretty good shape and about 5 yards wide - perfect. Turned and headed in. Cross winds didn't seem to affect navigation but I switched to breathing only on right side. Experience swimming in windy conditions sure helps.
The last 20 yards or so I switched to very easy swimming so I wouldn't exit the water out of breath.
on my feet fine - the shallow water was very rocky. gingerly took the five steps onto the carpet. Jogged through t1 to my bike.
Shoulder hurt some starting on the up the lake leg, but never was too bad. Used a modified recovery stroke. Probably not as fast, but doesn't make my shoulder hurt.
- 1h 36m 31s
- 26.00 miles
- 16.16 Mi/hr
Felt good coming out of T1.
The climb out of T1 is steep. really. I was ready and in low gear, but my bike is not geared very low. Ground my way up, and let myself go to a very high effort - standing, breathing hard and deep. Enjoyed the descent to the dam and across it at ~ 40 mph. Ground up the next steep hill at 3-4 mph. I've got to work on my climbing power, and probably get a different set of gears.
Really enjoyed the bike course. Well except for the 20 to 25 mph winds. My effort was pretty much where I wanted it. Paced it well. Just hard enough to be taxing but easy enough to keep the same effort level. Loved the descent into the canyon. Loved the down wind legs. Max speed 45 mph, average 16. Stopped on the way back to take off skull cap. After that I wish I had taked off the little wind vest but it was ok. too windy to trust taking it off on the bike. The winds were shifting around a bit, and at times would buffett you from the side.
Beautiful day. Cool, with breezes to keep it from getting too hot. and partly cloudy so it didn't warm up too much. Pretty much perfect for riding in just a jersey, although I was glad I had the wind vest on for the first half.
Very pleased with my pace, given the minimal training I've done.
t2 was pretty straightforward.
- 1h 04m 09s
- 6.20 miles
- 10m 21s /Mi
Quick porta potty stop. Jogged out of T2, taking time to grab some water to throw on myself.
Easy start, with a quick stop to stretch calves at ~ 200 yds. Heel and foot hurting some but not too bad. Easy running to the houses where I stopped again to stretch a bit. Set my watch for 4 min. Began a 3:30 run/ :30 walk. Grabbed a bit of heed and water at the 1.5 mile aide station.
Slogged on at that pace - not hard and certainly not fast to the turn around. enjoyed cheering on other runners going back and the ones who passed me.
Caught up with a guy I'd just met, and ran with him a bit. Stopped at the turn around aide station to chastize them for not having vodka. had more heed and water - water for the body too.
Jogged another .2 mile or so. At about 3 miles out I upped the effort to about zone 3. Felt ok. Foot not hurting too much. Ran at tempo pace to aide station. Couple swallows of Heed, some water and water for the body. back to tempo pace. By ~ 1 mile left, at the same pace it was taking pretty good effort to maintain the pace. the 30 second rests were very much appreciated. 1/2 mile out - turned off the timer. Ran it on in.
Tempo was good. I felt like I emptied the tank on the last three miles, and couldn't have given it much, if any more.
Good run for the training I've got under my belt at this time. I need to start doing some speed work as well as working on more distance.
Awesome weekend. Really enjoyed meeting Rene and hanging with her before and after the race.
We had planned to go ride the 1/2 IM course after the race. Really thought that would be bad-ass. I guess I'm not as bad-ass as I want to be. After changing clothes and some lunch in town decided to bag the additional riding. I was ready to go ride after a bit of recovery and could have done that, but as soon as I changed out of riding kit, and took the tent down, eating seemed like a much better idea than riding. By the time we got to town, by body was already complaining about what I'd done to it this morning. Maybe some day I'll be tough. Maybe later this summer.
Three weeks from now - 24 hours in the Canyon - 24 hour race to raise money to fight cancer. Looking forward to that. Need to be doing some climbing before that. And maybe a different cassett. Cannot afford a new bike at this point.
Only bummer: when I went to go pick up my stuff in the Transition area, someone had taken my wetsuit. Ended up being one unclaimed wetsuit on my bike rack. Two of the guys across from me had never swum in a wetsuit before. I suppose they were probably using borrowed ones. Probably just got mixed up and took the wrong one. Mine has my name and phone number in it. I just hope they discover the mistake soon. I need it to train in, and I've got another wetsuit legal race in five weeks.
Left the unclaimed one with the race director. I think I'll ask her to send an e-mail to the participants asking them to make sure they picked up thier own wetsuit, not the one with my name in it. Not very people swim in wetsuits with green shoulders.
- Health data: Hours slept: 7
May 11
- 15m
e-cyses
We live in a world full of people pretending to be something they're not. Don't be one of them. - anon
Rest day / taper day / travel to Lubbock day.
Packed, Car loaded. Driving to work not too late, and I ran over a bolt and it went right into the tire. Click, click, click. Had to go get that fixed and didn't make it to the office till lunch time. Only 3 hours to get a day's work done before leaving for the Oly at Buffalo Springs Lake, Lubbock.
I'm now officially excited about the race this weekend. I'm not really in shape run and swim wise to actually race, but it will be a good work out. And I'm really excited about riding the 1/2 IM course after the race with Catwoman.
Also several of the guys/gals I helped train as first timers last summer are going up for the race. It will be cool to see them too.
In case you didn't see this in KathyG's blog, this is the story of the IM Saint George swim. As told by one of the rescue kayakers, they ended up pulling 400 swimmers from the water. Unbelievable storm. Lucky everyone survived. here's her blog
- Health data: Hours slept: 8
May 10
- 15m
e-cises
- Yoga
- 1h 00m
Vinyasa yoga - the moving one today. I took it easy and moved slowly. Followed much better today, and I can already tell some places where I'm getting just a bit more flexible. She did lots of forward bends today. I modified most but did a few. Back is talking to me, but doesn't hurt yet.
Only 3 of us in the class today - probably because of the flooded streets and the rain
Tri training planning meeting after.
We need inspiration to keep our spirit buoyant just as we need to breathe air to keep us alive. - Watson
It is by choice, not chance, that our destiny unfolds. - Linda Watson
Woke up to go ride this morning - thunder and heavy rain. Yay, more rain!
decided yesterday not to hit the pool this week, but just wait and see how the race goes. Now there's some faith.
58 degrees this morning. The race may be a cool one.
The girl who was going to lead the tri training group is moving. They're trying to convince me to be the leader. Suppose that would be possible, I'm already over extended, but maybe I can find some help.
- Health data: Hours slept: 8
May 9
- 1h 29m
- 24.00 miles
- 16.18 Mi/hr
Easy going out at 21mph must have a tail wind. hard coming back at 17 mph, yup there was a tail wind going out. Only rode to 1788 so we would be back in time
- 20m
- 2.00 miles
- 10m /Mi
Showed Katie how to lay out a transition area. practiced a couple of times. then little run through the neighborhood over to Garfield. 2 miles at 10 min pace. Very nice, and I'm sure I would not have run as fast without the company. Felt pretty good coming back. Walked a bit at the turn around, and once on the way back in.. lovely run with a lovely young lady.
- 15m
e-cises
If you think you're too small to have an impact, try going to bed with a mosquito in the room. - Anon
Group ride tonight. can hardly wait.
Not pleased with my schedule today. Got up too late, and was too slow getting out of the house. Why - Stayed at the office too long last night - not really doing anything but wasting time. Discipline Jasha discipline.
Feel pretty awesome today. Heel not hurting. Was it the yoga yesterday? Was it the massage? Massage therapist had a new game. took a class in myofacial release and some stretching techniques. Let her play with my body. Was interesting and felt pretty good afterwards. Maybe it was sleeping for 9 hours?
Thinking about which races / rides to do this summer. Thinking about 24 Hours in the Canyon. Only three weeks away. I'm worried about doing too much too soon. The group is talking about an Arizona/ New Mexico 3 day tour with 16,000 feet of climbing. Labor day. Can I be ready for that much climbing? Is it too close to IMFL?
Courtesy of The Chive:
Don't play with a girl's heart, she has only one. Play with her boobs, she has two. 
Found out tonight that four of our 'girls' are also going to 24 hours in the Canyon, and Doug already has registered and has a camp site. That seals it, I'm going. I'm excited now.
- Health data: Hours slept: 9
jashac's Training Log
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May 2012 
Volume
Actual vs Planned
Upcoming races
- Ironman Florida (Triathlon)11/2/2013 Panama City Beach, Florida
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Temp at the house 63 - oh wait I thought, I've been here before, the temp at the airport will be 53 - and that's what it was. I was glad I put on extra clothes. Still a cool ride.
Legs very sluggish this morning. Felt better on the return.
Glad I got out - Great sun rise this morning.
Three Simple Rules in Life:
1) If you do not GO after what you want, you'll never have it.
2) If you do not ask, the answer will always be NO.
3) If you do not step FORWARD you will ALWAYS be in the same place. - Stolen from The Chive.
Nice little ride this morning. Skipped the Yoga, just so I'll have more time at the office today. Massage today - good stuff.
Trying a double dose of Salmon for lunch - see if that makes a better lunch and leaves me more awake during the afternoon.
Got to lay in the sun for 15 minutes at lunch time.
Miss Kitty brought me another live bird today. She just set it down and looked proud of herself. I picked it up, took it outside and let it fly away. I like the live birds much better than dead ones. She's such a great hunter. I told her so. Then I fed her.