Today's Workout: Where Triathlon and Buddy Cross

I intended to be up at 5 AM to get on my bike. From 1 until 3:30 AM I was battling my swim allergy--an allergy that happens only when I swim at the Y, not at any other pool, not in open water swimming. Needless to say, I turned the alarm off and decided that riding to work would suffice as the 60 minute ride on my schedule for the day.

During my battle of congestion which results from my swim allergy, I came to the conclusion that triathlon and sleeping with Buddy have a lot in common. When swimming in a congested lake (say for example with 2,200 people in Lake Placid) you want to protect your face. In the 4 years that I have been doing triathlon, I have been kicked in the nose once (I saw stars) and three times this year in two different races I had my goggles ripped off of my face. When things are tight in the water I try to always keep one arm in front of me to protect an errant foot or arm to the nose or mouth. Same with Buddy. Buddy insists on body contact and at 15 pounds (albeit I think the scale is wrong) that is a lot of girth making contact with your face. I've started keeping one arm out in front of me. He's content to make contact with the arm, this keeps him off of my face and enables normal breathing. Secretly I know he is doing this as part of my training.

ART treatment yesterday. We are now focusing on the sciatic nerve which is impinged up in my hip. Funny how when you lessen pain in one area the source of the injury becomes more apparent and the source usually has little to do with the pain you are complaining the most about. Curious but apparently true.

Tomorrow, another trifecta Saturday. Still working on where to bike.

Today's Workout:

Up at 4:30 AM today, kind of rough because I was working at home until after 9.

Abs then off to the pool for what I thought was the dreaded anaerobic workout. Not so. It appears endurance was on tap today as I had long sets totaling 3,150 meters. It did occur to me that this seemed a more fitting workout for a full Ironman but with no one to complain to I just put my head down and swam. Still working the bilateral breathing. Not that I needed incentive but I have noticed I am faster with bilateral breathing....drat it all. My swim partners will have to forgive the ugliness of right side breathing until I can finesse my position to enjoy the one eye out of the water form that is so smooth on my left side.

Tomorrow, I believe I have an hour ride in store. I may both get on the trainer and ride to work.

Today's Workout: The spoils of technology

Up at 5 AM today. Given the fact that I'm supposed to be on the road and already completed today's scheduled bike workout all I had on my plate was a 40 minute run.

Abs then out the door for my run. The workout called for 6 x 4 minutes at zone 2 and 6 x 1 minute in zone 4. No matter what I did I could not get my heart rate monitor (HRM) to work. Frustrating to be sure. After 15 minutes it finally started recording some data. The thing is so tempermental--it won't work in cold weather, it won't work if I used it on the bike and then proceed to go out for a run, it works when it wants to. I need the data. Don't you think I'd look a little funny taking my carotid pulse while running? When I finally did get data today I was deep in zone 3 and could not take it back.....well, maybe I could have if I laid down on the side of the road. Zone 4 was no trouble.

Tomorrow, back in the pool with the Masters. One final swim before they shut the pool down for a week. Looks like I will be swimming with the Seniors next week.

Today's Workout: Curses

Yesterday I had horrible travel karma. I was heading to Tahoe to run at elevation, maybe swim in Lake Tahoe, and oh yes, give a presentation for work. I connected through Chicago Midway and during my lay over received an email from a colleauge that the presentation which I thought was today was actually Thursday. Problem: I have a day's worth of clothes and several appointments and meetings Thursday and Friday--no can do.

400 phone calls later, I had our CA office handling the presentation and I had a ticket to return home. Basically I spent the entire day yesterday flying to Midway then transiting over to O'hare where I sat for 8 hours waiting to come home. Of course that plane was late. My day started at 8 AM yeseterday and ended at 1:45 AM today. Needless to say, no run or swim or fancy hotel. My butt is exhausted and I'll be doing my normal run tomorrow--wish I were in bed now.

Today's Workout: Enduring the swim

Up at 5 AM today. Abs then off to the pool.

As I was swimming my long 500 meter sets I was trying to think like a fish, be slippery in the water. Today I thought I swam like a scared puffer fish, big and slow. It was a mental thing per the usual. 2,550 meters the hard way--long sets (although I'd say that if they were sprint sets too). I was happy to be done.

Off To Truckee, CA via Chicago--never smart in the summer storm season. Going to get in a run tomorrow at elevation. I have no doubt getting to One 4 will not require much effort.

Today's Workout: Sweat anyone?

Up at 6:30 AM today and out on the road for a run by 7:30. The temperature was cooled by overnight thunderstorms but the humidity was still in high gear. To say I lost some LBs sweating may be an understatement.

My run felt pretty good. At first my right glute and hamstring would not allow full extension of my leg. Eventually it warmed up and improved but those muscles remained achy. My plantar fascitis definitely was talking to me but in amuch lower tone then what I'm used to. I feel as if the over rotation in my hip has improved and today I tried to watch my reflection in various windows as I was running. My leg seemed to be moving perpindicular vs waylayed to the left.

When I returned home I hopped on the trainer for an hour. I had to get in my Wednesday ride because I can't take my bike and trainer on the road. The entire hour was spent working on high cadence in zones 2-4. My heart rate was definitely amped and I was dripping like a faucet with sweat.

Tomorrow, normally a day off, will be spent in the pool. I'll get in my swim and then head off to the airport.

Today's Workout: A tiny trifecta

Up at 5:45 AM today...Buddy alarm. 90 minute ride with moderate hills then a 30 minute run. What a steamer today, I was sweating like a pig. The foot felt pretty good. It hurt but not nearly as excruciating as it has been in the past. My gait felt a little odd at first. I'm not trying to correct the internal rotation of my hip but perhaps the ART treatment and exercises I've been doing are helping.

I had to run a few errands before my swim. Surprisingly, the pool was very refreshing today and my workout was brief. Only 1,750 meters including a 1,000 meter set. I thought about doing more but with no pressure it was easy to rest with the 1,750.

Tomorrow, an hour run and I'll probably work in my Wednesday ride on account of my work travel.

Today's Workout: Extra Rest

Up at 5:30 AM today, remember when it was light at that hour. Buddy tried the kitty alarm again this morning but it was directed more at JB then me.

Just a casual stroll through the neighborhood this morning with Della. She was pooped when we returned, the only thing moving once we hit the house was her tail.

Tomorrow, another trifecta Saturday but with the recovery week nothing is too heavy. I'll have to do part of my workout next week over the course of this weekend to accommodate my travel for work. I hate falling out of my routine.

Today's Workout: Flailing in the pool

Up at 4:30 AM today and honestly I think I could have slept until noon. Thank goodness the Buddy alarm was silent today.

Abs then off to the pool to swim with the Masters. If it's Thursday it must be anaerobic, even on this recovery week. 2,300 meters to include some speed work. I'm not sure I can call it speed work, I feel like I'm slower when I'm trying to get to zone 4. Worked the bilateral breathing some, even on the sprint work. It's entirely unnatural.

Tomorrow, a scheduled second day of rest. Thinking about taking Della for an early morning walk and maybe riding to work. Heading to another ART treatment today, fingers crossed.

Today's Workout: Houston we have a solution

Up at 4:30 AM today. My plan was to sleep until 4:45, Buddy thought 3:30 sounded good so he proceeded to set the kitty alarm off--head butting, jumping over my head, laying his 15 pound body on my face, playing with my pencil on the night stand--annoying, good thing he is loveable.

Abs then on the bike for 45 minutes. A nice mix of speed and one legged drills--definitely elevating the heart rate. After the bike I hit the road for a 35 minute run, mainly speed work and on such a cool, beautiful morning it felt great. I had an ART treatment yesterday and he went deeper into the tissues of my foot. I hate to jinx myself but I think we have made progress. My run today was with duller pain, easily tolerable. With my good hip fixed, exercises to strengthen my hip and keep it in line, and deep tissue ART treatments I may be on the road to finally resolving my plantar fascitis. Stay tuned.

Tomorrow, back in the pool with the Masters.

Today's Workout: Water, water everywhere

Up at 4:30 AM today. It rarely rains at that time of the day. I'm not sure why, perhaps there is a scientific reason having to do with the dew point--who knows. Today, it was pouring and there was some nice thunder and lightening.

Abs, then off to the pool to swim with the Masters. I should have just worn my swimsuit as I was soaked heading into the Y. 2,200 meters today as it is a recovery week. I'm trying desperately to work on form and bilateral breathing. That is more enjoyable then sprint work but not by much.

I have an ART treatment today. Still waiting to run without pain, I believe that day is coming.

Tomorrow, a bike and run.

Today's Workout: Worry

It's an off day today so I'm preoccupied with worry. Hurricane Dean is heading straight to Cancun where I am scheduled to race on September 23. Cancun is completely unprotected from storms and if it hits it will cause an incredible amount of damage. Last year when I raced there damage was still evident from the storm two years before, recovery is always slow when damage is so widespread. It will be a loss not to race there but more importantly I feel connected to those who live and work there. My thoughts are with their safety.

Today's Workout: Spectating is tiring

Up at 3:30 AM today to head to Columbia MD for JB's Irongirl triathlon. I like spectating in the sense that there are no pre-race jitters for me. I hate spectating because it is exhausting looking at all of those people for the racer you are cheering on. JB did great. She was nervous about the swim but really just put her head down and got the job done. She enjoyed the bike and survived the run, a very impressive day on a difficult course. I'm told it is part of the Columbia Triathlon course which most avoid for weather and the hills.

Upon returning home I really wanted to go take a nap but I owed an hour on the bike. Twenty minutes of one legged drills and some high cadence work. Translation: sweating to my shuffle. My foot is killing me today but mostly from driving. I'm going to settle in with an ice bag and look forward to tomorrow's day off.

Today's Workout: Moving target

Out for a 100 minute run today and you could not ask for better conditions. A nice breeze, no humidity and 69 degrees. I was really hoping to have a carefree kind of run.

I started out with everything feeling great. The foot started to hurt after two blocks, no problem. Then my left knee started hurting, not sure why. Achy, achy run today as my pains shifted locations but I did finish the run.

We headed to Columbia, MD to drop JB's bike off for the Irongirl race tomorrow. I noticed that driving hurts my foot and for some reason my buttocks--the only relief was when I could get into cruise control and move my foot--not often. Dropped the bike, checked the course, looks like it will be a great day. There is a real different feel to all women triathlons, it will be a great taste to whet her appetite.

Tomorrow, eventually I will be on the bike for an hour but most of the morning will be in support of my Irongirl.

Today's Workout: Where's the couch

Up at 5:45 AM today and on my bike by 7 for a 3 hour ride. I was testing my new aero fit so I opted for the flat W&OD where I knew I could maintain aero position. I think I finally have my fit dialed in to perfection. I'm tempted to tweak some more but today felt so good. I was working the high cadence and trying to remember not to mash on my standard gearing.

Once home I hit the road for a 30 minute run. It was rather steamy by then so this was a battle of quieting the quitter in my mind. That voice can be so loud when it complains. From there I ate a quick half-peanut butter sandwich and went to the pool. I had a 1 pm appointment for the car so I arrived at the Y by 11:30 wanting to get my entire workout in.

The swim workout today was ugly. 500 warm up, 500 drill, 1,500 straight and a cool down. Quick but long sets. I walked into the Y and saw all of the summer camp kids in the pool. They had the entire pool until noon which meant my swim workout would get nipped....and so it did. I only managed 1,900 meters before I had to jump out of the pool, shower and head to the dealer. I was 20 minutes late for my appointment but I just could not cut the swim any shorter. As it is, I am regretting the loss of 500 meters. There is a theory that you have 24 hours to finish your workout meaning if I could only get half of my swim in this afternoon that I have 24 hours to get the other half in for it to count toward a completed workout. On that basis, I hope to get in the pool tomorrow--third day in a row--and finish my unfinished business.

Tomorrow, a nearly two hour run (and it will be hot and sweaty) and I hope, hope, hope to get in the pool. Most importantly though, I have to help JB prepare for Irongirl.

PS I had my Active Release Treatment yesterday. Sure my buttocks is killing me but the foot is showing signs of improvement. Stay tuned, I think I'm on the road to a cure.

Today's Workout: Da Swim

Up at 4:15 AM today. The animal kingdom was dragging, slowing me down. Asbury was busy chasing some wild animal in the back yard. I had to hunt her down in my jammies and drag her back in the house. Abs then off to the pool.

Nice quiet workout today and dare I say enjoyable. Anaerobic Endurance swim which usually translates to torture because of the sprint sets. Even they were tolerable, not sure why. The members of the Masters swim team are all starting to return from vacation and travel--their company helps ease the task at hand.

I'm hitting my big day tomorrow because JB is competing in the Irongirl this weekend and I'll be out there in full support. I have no desire to squeeze in a big training day in the late afternoon heat this weekend so I took tomorrow off and hope to hit the bike between 6-7. Trifecta tomorrow--three hour ride, brick run and an hour in the pool.

Today's Workout: Speed comes at a cost

Up at 4:12 AM today, three ticks before the alarm. The animals have adjusted back to the early rise.

Abs then on the bike for an hour. It's a day of high cadence--90 to 126 RPMs. You can't get faster without paying for it and today cost plenty. I finished with 10 minutes of speed work. Not sure I have sweat that much or had my heart rate in a sustained zone 4 in quite some time. Thankfully my run was a 45 minute tempo run. Ironically, I had trouble piercing through zone 3 on the run. Trust that I loved a no humidity morning but sometimes that humidity helps make the workout a little harder. With that missing today I actually had to move my legs to get the heart to respond.

Interestingly, my foot did not hurt when I transitioned from bike to run. This is a first since perhaps early spring. It did begin hurting later on in my run at about the same time that I noted my hip was over rotating causing my leg to turn in--just like the video showed from my ART appointment yesterday. Aha, we have a cause and effect connection me thinks. I'll report this back to the doctor tomorrow when I go in for more torture--I mean treatment.

Tomorrow, swimming with the Masters.

Today's Workout: Just keep swimming

Up at 4:15 AM today. I awoke at 3 and then just tried to lie still while my mind raced--hate that.

Abs then off to the pool. Not a horrible workout today but long and tiring. 3,150 meters but only one 500 meter set today. Working on bilateral breathing and rotation. Sometimes I feel like it is perfect, other times I feel like I look like I'm drowning. Always a challenge.

I also went for ART (Active Release Treatment) today. This is basically finding the source of a problem and stretching the connective tissue. It is painful, I had tears but I think it is a first step toward progress. My plantar fascitis continues to be bothersome, very bothersome. After working with my doctor today it seems that my problem oddly is in my right hip which is so tight that it is not rotating properly thus causing me to have poor running form. Recall that my bad hip is actually my left one. Interesting, very interesting.

Tomorrow, a bike and run.

Today's Workout: The challenging day of rest

Just resting today. Still recovering from the weekend's workout looking ahead to another full week of training. It was great to sleep in until 6:30 AM today, it would be a treat if I could do that more often.

Tomorrow, swimming with the masters. That should move the lactic acid around.

Today's Workout: Shut up and move

Ugh! Long run today which usually I'm up for but today's course featured a lot of hills. My legs were sore from yesterday's hilly ride and the soreness was not resolved in my swim as would normally be the case. My internal voice was begging me to stop or cut the run short. It complained with every footfall much like it complained with every stroke of my swim yesterday. Sometimes you just have to tell yourself to shut up and get moving--focus on moving forward.

Mission accomplished, 90 minute run done. Trust me it was not an easy workout today. Tomorrow, rest for the weary bones.

Today's Workout: Tri-Saturday

What a day. First time out on the new zipp wheels and I had a 2.5 hour ride. The road was littered with tree debris from a recent storm. I quickly learned that while my new wheels are incredibly fast they really don't tolerate debris well. I had one near miss on what I think was an acorn. It shook my front wheel and made me more alert than a triple latte. The downhills on the zipp wheels are really fast. I did not look at my computer but I think I hit a new high speed today and it was frightening.

After the bike I put my running shoes on for a mercifully short run, thanks Shandra. 15 minutes. Done.

When I returned home, I downed a protein shake and then headed to the pool for the final piece of trifecta Saturday. I was not looking forward to this workout. 3,000 meters which included 5 x 500 meter sets. Mama, that stunk. The best part was when I was done but I was spent. It's hard to believe I did all of that training for Lake Placid, right now my half-Ironman training is kicking my butt.

Tomorrow, a long run.

Today's Workout: Da Bike

Immediately upon returning from NM, I dropped my bags, put my bike on the trainer and hopped on for an hour. I opted for a 60-minute Spinerval DVD for my planned easy 60-minute ride. The DVD I selected I recalled being easy but in minutes I was dripping sweat all over the floor. A bit of speed work, a bit of time trialing--all with attention to cadence. Suffice it to say, I had a very good workout but I would not classify it as easy.

Tomorrow, the trifecta. Oh yeah, back in training.

Today's Workout: Cut Short

I found the local YMCA in Albuquerque and made my way over at about 6:30 AM for a swim. Their pool is outside and in the cool morning air my entry was not quick.

Painful workout today. In addition to the usual warmup, drills, and kicking the final set was 30 x 50 designed to work on speed. Not quite the way you want to swim 1500 meters. Trust that I was sucking air. Nonetheless, while battling the complaining voices in my head I was tapped on the shoulder by the life guard. The pool is only open from 6-7 and they generously stayed open until 7:30 for me. This cut my swim workout short by 850 meters. I'm glad my set of 30 x 50 was interrupted (sorry coach, being truthful here) but shorting myself by that much hurts psycologically if nothing else. I may try to slip over there tomorrow morning to finish off my swim before my flight home.

Tomorrow, an hour on the bike. Maybe I'll get my zipps out but more then likely with my travel I will be on the trainer late in the evening.

Today's Workout: Sweating

Up at 4:30 AM (looking forward to my nap on the plane later). Abs then on the bike trainer for an hour.

This falls in the category of you asked for it, you got it. I told my coach I wanted to work on speed in anticipation of getting close to the 6 hour mark on the half-Ironman. Today's focus, one legged drills and some long zone 3 cadence of 90 RPM sets. I love that I can tell when I dip below 90 without even looking at my computer.

Off the bike for a 30 minute run to include 4 times 4 minutes zone 3 with 1 minute zone 2. The real difficulty was moving through this thick, hot air. I had no difficulty getting to zone 3 but zone 2--I think I could have sat on someone's lawn in this heat and still registered a high 2.

On a plane to NM shortly. Looking for a swimming hole in Albuquerque for my swim tomorrow. Well, perhaps the local Y will do.

Today's Workout: Pool Business

Up at 4:30 AM today, the alarm was a surprise. Abs then off to the pool.

Back to a real swim workout. I can't say that I was sad with the lighter swim workouts. 2,550 meters today and I was feeling every stroke. Still anaerobically challenged from the Ironman. 300 meters never winded me like it does now. To maintain my focus at the end of the workout I entertained myself by counting strokes. Funny how slowing down my stroke also cuts into how many strokes it takes to get to the other side--not sure I understand that science.

Tomorrow, a bike and run day. Ahhhh, the formidable brick returns.

Today's Workout: Rest

A day of rest....maybe. Still toying with the idea of getting in one of my bike workouts tonight.

I did not get out on my new race wheels yesterday. I was stuck on the computer from 10 AM until dinner time. They are calling to me but it is s difficult week. Off to NM Wednesday through Friday, still working on figuring out my travel training plans.

Tomorrow, in the pool with the Masters.

Today's Workout: Da Run

Up at 6:40 AM. I was anxious to get my run in before the heat of the day set in. It was actually a tiny bit breezy and not as bad as I expected.

I was working to turn my legs over and spent most of the run in zone 3. Could I have gone 13 miles today, no way. An hour hurt. I actually thought given my recovery that an hour would be a piece of cake but trust that I was working with a grimace and let me add that my plantar fascitis is screaming.

In other news, I picked up my zipp wheels yesterday from Plum Grove Cyclery. I cannot wait to get these on the road, my bike lost what feels like 10 pounds. I'm a little intimidated/worried about getting a flat--that will likely lead to a DNF in a race unless a bike mechanic happened along, but I think that the speed I just bought will be a big payoff and additionally lead to fresher legs for the run.

I have to work today but I'm hoping things proceed quickly and I'm able to at least tour the neighborhood with my zipps.

Tomorrow, a day of rest (I think). I'm traveling this week so I may need to move some things around.

Today's Workout: Spin it

Up at 6 Am, Buddy and Della were tag teaming to see what level of annoyance they could create to wake us up.

Biking day, the plan called for 2 hours. I went to my new favorite park which has some flats and some hills and is fairly shaded. It was unmercifully hot today so the shade was key. I worked on cadence--90 rpms on the flats and 70 rpms on the hills. I have a lot of work to do but I gave myself a pretty good workout today which hurt so good.

Tomorrow, a long-short run.

Today's Workout: It's off baby

Up at 6 AM today. Della and I went out for a slow, leisurely stroll in the cool morning air. After yesterday's excitement this was the much preferred way to start the day.

My plan called for a rest day today and I'm listening. Trying to be kind to my foot and well, honestly, I'm still a little sore from the kickball Wednesday. Apparently I can go 140.6 miles without soreness but I can't play an hour of kickball.

Tomorrow, a two-hour bike working on high, high, high cadence with the intent to improve my bike by September 23 (i.e. race day in Cancun, Mexico).

Today's Workout: A swim and an ER visit

Up at 4:30 AM, even the animals are finding this hard. Abs then off to the pool.

I repeated my Tuesday swim cursing myself the entire time. The Master's swim program today was too long and too kick intensive for me. I was a little sore from playing kickball at my office picnic yesterday. Those fast twitch muscles really don't get much use in an endurance athlete.

I came home and found my dog, Della, in distress. (I know you all thought the ER visit involved me--not so...this time) She could not walk and was obviously having some neurological issue. We rushed her to the Doggie ER. About an hour or so later she returned to normal. Apparently she had a seizure of some unknown cause and is now under 24 hour watch. I stayed home with her and I have just watched her sleep, albeit she did wake up enough to make me take her for a tiny walk. There is no real course of action here, it is possible the seizures will repeat themselves so for now we just keep watch.

Tomorrow, a second day off in my active recovery week. Well, maybe Della and I will sneak in an early morning walk.

Today's Workout: I am my own worst enemy

Up at 5 AM today. After attending to the animals I did my ab routine.

Today's plan called for a 45 minute ride at a cadence of 90 with some one legged drills thrown in. I threw my bike on the trainer, kept my cadence high and spun my wheels. Then I did 10 x 1 minute one legged drills. When I was done, I did some tweaking on my bike and then headed out for a 10-15 minute run. Always looking for some extra credit.

My plantar fascitis is still bothering me perhaps more than at any other time that I have been bothered by this injury yet still, I can run through it. I'm sure that is not smart on my part but isn't part of the iron focus to raise one's pain threshold? Other than my foot, my legs felt great and my knees were nice and high on this cool morning.

Unable to resist temptation (I mentioned it is a beautiful day, right) I rode in to work. I'm like an addict, I can't settle for a 45 minute ride when I'm accustomed to 3 hour workouts during the workweek.

Tomorrow, back in the pool with the Masters swim team.