This is the year, I stop saying "THIS IS THE YEAR"

The following equipment is nearing replacement:
Troy,MI 
Today
Partly Cloudy High 62FLow 47F
  • Temp: 54F
  • Hum: 54%
  • W: 14mph WNW
TUESDAY
Sunny
High 75F
Low 53F
WEDNESDAY
Sunny
High 73F
Low 53F
THURSDAY
Sunny
High 76F
Low 52F
FRIDAY
Sunny
High 74F
Low 54F

Thursday - April 28

Bike
  • 1h 32m
  • 26.60 miles
  • 17.35 Mi/hr

just nice and easy to loosen up the legs and back

Swim
  • 31m 30s
  • 1500.00 meters
  • 02m 06s /100 meters

focused on long stroke, rotating hips, head position and starting catch earlier...nice and easy pace

Moooo.  That is all.

 

Couldn't take not doing anything again today...soooo, I went to the lab to spin out the legs and get some blood flowing.  I tried one spin up and NO WAY could I have tested today.  Nope, not happening.  I did get to cheer on Charlie though.  I used my bun warmers  in the Edge there and back and that felt really good on my back.  When I got home from picking up Brian from track Dave was just getting ready to got to the gym.  I had my bag all packed for a swim, so I joined him.  I'm really glad I swam.  Just took it super easy and focused on form.  Felt really nice to stretch it out in the pool.  Hit the bubble tub for a quick stretch and then home to make supper.  I am trying to not be a piggy...my weight keeps creeping up in the wrong direction, but I was sooo hungry, I overate at dinner.  I know better.  More snacks tomorrow (if I can manage while moving the bassist back home from AA)  Water  or tea for the rest of the night. It's NFL draft night...Dave's all geeked! :)

  • Health data: Sleep: 3 Sick: 2 Hours slept: 9

Wednesday - April 27

Swim
  • 15m
  • -----
  • -----

Shit.  Woke up a bunch of times to readjust my side/hip.  Ow.  Still in pain. I'M PISSED!  I've not had a back pull in AGES!  It better heal up because I was planning to run test at the Lets Move races with the boys, then run back to get them.  I'm very angry with my body at the moment.  

 

*went to the pool to just drill a bit and soak in the bubble tub, and saw lots of familiar faces!   Jo, Jeff, Mike, Jon and my old swim instructor Sudheer.  Did more talking than anything (who me???) but the few drills I did felt nice in the warm short side of the pool, and the bubble tub felt really good on my back.  Oh, and we are all signed up for the 5k on Saturday...so excited for the guys!*
 

  • Health data: Sleep: 2 Sick: 2 Hours slept: 6

Tuesday - April 26

Sport
  • Massage
  • 1h 00m

after I pulled my hip/back in the garden. ITB on both sides were really tight, especially the left. Knots in shoulders too and those hurt like h*ll when she worked them out! :)

Scheduled day off...so since it was sunny I went to work in the garden before my massage appointment. :(  Something pulled in myright hip/lower back area.  I didn't notice any major pull while working, but by the time I got cleaned up to leave, yeah.  Ow.  It felt ok during the massage (wow...my left ITB wasTIGHTTTT!) but took ibuprofin on the way home because it started to tighten up.  Not cool.  Not cool at all. I used my ketaprofin cream on the area before bed.  :(
 

Monday - April 25

Bike
  • 1h 30m
  • 23.30 miles
  • -----

easy ride to prep for testing on wednesday...new protocol!

Well, I didn't swim test like I should have today, but Bonnie is cool with it.  Gonna go work on some technique stuff we covered after the bike tonight in the morning.  It is so great to SEE yourself swim!  I've got some fish to fry in the pool!  Start the catch earlier, keep the head in position, rotate those hips.  If I figure this out I will be bitchin' in the pool gosh darn it!

The ride was easy peasy and it was fun chatting up Scott and Al.  Shane tested with the new protocol which is gonna be very tough, but give a truer lactate threshold (said Professor Scribner).  We shall see.  It will be interesting to see how the numbers change. 

I think the boys are doing the 5k this weekend.  :)  So excited for them both! 

  • Health data: Sleep: 2 Hours slept: 7.25

Sunday - April 24

Run
  • 1h 37m 38s
  • 10.12 miles
  • 09m 39s /Mi

from home...felt great on this run! Did 4 or 5 cadence pick ups the last couple miles. :)

Bike
  • 1h 50m 50s
  • 33.75 miles
  • 18.27 Mi/hr

3 loops at Stony with golf course and nature center roads
avg watts 150
max watts 344
avg cadence 98
max cadence 241

HR reading was janky again on second half of ride. Hisssssss.

Had a blast at JD's Key Club with Joannes run club.  Drank 3 beers and ate much pizza, which I am atributing to my fine run this am!  :)  I only got 6 hours sleep and figured the run would be hard.  Nope.  Wrongo!  It was GREAT!  I felt really really good out there.  I dressed perfectly for the weather, had no chafing issues like last week, ran my favorite bit of real estate in Troy (saw Peter Cottontail too!) and just felt really good! :)  I was trying to run 10:09's again, but found myself slightly faster and with a lower hr (by about 5-10 beats) than usual.  Awesome!  I did the cadence drills at the end of the run too.  Cut the run a tad short as I was already home and needing to get ready for brunch. 

Brunch = massive yummies, and fun!  :)  Ate way too much, walked around the lake afterwards, then ate a tiny bit more!  Enjoyed all the kids and the loud -Hutt crowd as always!  The sun was lovely too!  We were the last to go ( I was busy cleaning up for the hostest with the mostest cause she's awesome!) then I packed it up to hit Stony. 

Bike was great too.  Did three loops and each was faster than the last.  Felt decent on the steeper hill at the golf course and am really pleased the legs felt fine at the end of this higher volume week.  Met a nice fellow on the last loop who is training for the "Calvin" 12 hour race next weekend.  54 for that race and will be racing the 24 hour race in June to celebrate his 55th birthday.  Sweet!  BUT...he's done long training days at Stony of up to 130 miles!  OMG!  With out doing the golf course section.  Thats like a gajillion loops of 9 miles!  And people think I'm nuts! :) 

Oh, and the spring peeper frogs were singing the sexy song big time.  I can't say why it makes me sooo happy to hear, but it does.  Love love love the spring peepers!

Finished out the night at Jo's drinking her wine, eating roast veggies and watching our shows.  A great day today!

  • Health data: Sleep: 2 Hours slept: 6

Saturday - April 23

Swim
  • 58m 23s
  • 2400.00 meters
  • 02m 26s /100 meters

100 Swim AR-EN
100 Kick AR-EN
100 Swim AR-EN
3 x 100 @ 2:15 EN (25 breathe every 2, 25 breathe every 3, 25 breathe every 2 to the other side, 25 breathe every 3)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 4, 25 breathe every 3, 25 breathe every 4 to the other side)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 5, 25 breathe every 3, 25 breathe every 5)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 4, 25 breathe every 5, 25 breathe every 6)
4 x 200 w/:30 Pull with paddles and buoy Odds EN, Evens TE

Bike
  • 1h 10m
  • 17.70 miles
  • 15.17 Mi/hr

sets of 20 (15 ar, 5 tempo), 30(10 te, 10 ar, 10 te), 20 (10 te, 10 ar) followed by 20 run and 10 swim bench

Run
  • 53m
  • 5.10 miles
  • 10m 23s /Mi

sets of 20(10 te, 10 ar),20 (10 te, 10 ar) and 13(5 te and rest ar) IN THE SUN!!! :)

Sport
  • VASA Training
  • 15m

swim bench after runs 3x( 1:00 te effort, 1:rest for 10:00)

awesome to run out side in my tri top and shorts with out any frozen parts in the SUN!!!!  Woot!!!  Ran with Julie and Kate...Julie and I are at the same run pace.  Very nice to have the girls to run with!  Kate did great pushing herself to run our high tempo pace at times.  :)  Just felt reallly really good to be outside in the sun!

Got my swim in and saw Jeremy, Kate and Terese at the pool.  :)  Was a tad late to brick, but just lopped off the 10 minutes from the bike.  No biggie.

Felt pretty good during the brick.  Happy my legs feel ok with the volume this week. :)

Friday - April 22

Run
  • 44m 34s
  • 5.09 miles
  • 08m 46s /Mi

Was supposed to do a threshold/ac repeat wo with a build at the end. Did 5x2:00 th repeats (instead of 4:00), no ac and a low to high tempo finish. Grumpy peri and knee early in the run so I didn't push it. Wonky high hr at end of run, but not accurate of course.

Strength

rolled well after run.

I had so planned on being good and getting my run in at the gym and trying to get some swimming in.  But then I slept in and didn't eat a real breakfast.  Just a nana and coffee, and before you knew it, I had no time to get to the gym to do a full hour run.  I ran from the house and ran for 45 minutes.  I figured I'd get the threshold repeats in and a couple ac repeats, but my knee was a tad grumpy and my butt was too in the warm up and first repeat, so I cut it to 5 x2:00 with some higher paced recovery, then ran as I felt which ended up being a strong tempo pace.  My hr was very elevated on the last mile or so of the run, but I knew I wasn't "really" working that hard.  It is so frustrating that I can't get reliable hr data on this fancy pants watch!  I'd like to know what my hr is, not just know it's not 185 or 225. At one point I was running low tempo and knew that my hr was lower than when I would run 10:00 miles.  That is very motivating for me...to see where my fitness has improved on the run.  But when the garmin is being fussy, I just get cheesed. :-<

Our buddies from Buffalo came over, we headed to the soccer fields to get the grand tour and then went downtown to beat the dinner rush at Slows BBQ.  But no...it was PACKED!  AT 2:45!  We waited almost an hour for a table (6 is a big number to seat in that joint) and it was soooo worth it!  I got a smoked chicken dish (sides of mashed sweet taters and home made mac and cheese) instead of ribs today, and a killer Founders Pale Ale.  Nom!  Oh, and Brian and I shared a Chuck Norris for dessert...the description goes like this "a warm brownie topped with Ray's coffee icecream and Sanders Hot Fudge...so good it will kick you in the face"!    It was quite yummy!  I loved showing our friends that Detroit still has some fun in it!  They enjoyed the food and vibe at Slows.  I can only hit that place about 2 times a year tho...any more and I'd be HUGE!   It was great to see them, and now it's our turn to hit up Buffalo!

  • Health data: Sleep: 2 Hours slept: 7

TrishM's Training Log


 April 2011 
SunMonTueWedThuFriSat
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10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals