The end of the week is both training log and race report. Overall this was a good week, even though the rodent said 6 more weeks of winter.

Monday – 3.050 yard swim mid-afternoon. Monday was a weird day where I struggled with my blood sugar all day and worked from home so I could try to stabilize it. I finally was in good shape by mid-afternoon and decided to get it in while the pool was likely less crowded.

Tuesday – Half mile repeat day. Six of them with 2:00 recovery in between. I started the warmup with a guy who was in his third mile already and only running five miles. So it was a bit fast. My 800s were ok, but not fabulous: 5:20, 5:19, 5:32, 5:19, 5:31, 5:32. I managed to hang myself out about 2.4 miles from the start when I only needed a mile cooldown.  7.5 total miles.

Wednesday – 3,000 yard swim. Thought my swim coach was trying to kill me with the late 5×100 with a resistance band around my ankles. It was the day of the team party so I moved my ride to Saturday (with coach’s permission).

Thursday – 5 mile easy run before I met with the personal trainer and did core work. He actually liked my plank form and said I did well this week.

Friday – 2,700 swim. The plan was 100 less, but the first part was 500 with drills and I forgot to use the drill timer so I added 100 and then started the workout. More resistance band death, but only 2×50.

Saturday – I rode an easy 15 miles on the trainer riding next to my husband on the other trainer, which was fun.

Sunday – RACE REPORT

A few weeks ago, before he updated my plan, I told coach that I could do a brick workout, riding the trainer in the hallway at the race venue (a school) and then running the Groundhog 7. G7 is one of the races my club stewards and it is a free community race on Super Bowl Sunday. It is timed and a great course. Coach bought the idea and put it in my training plan.

I went to the school around 11 AM to be able to get there and unload everything, then set up the bike. I got on the bike around 11:55 and had quite a few people give me quizzical looks or stop by to chat or grab a selfie. Coach was there to volunteer for the race and he stopped by the hall to chat while I was riding too. I finished my 15 miles and then got off the bike and ducked into a stairwell (guarded by Mr. Anise) to change into outdoor running clothes. I drank a container of coconut water and snarfed down a huma gel and headed to the start line.

The start was a little congested, as usual, but fine. I went out too fast, running the first mile in 10:45. It is both good and bad to be super warmed up. Good because you’re warmed up and ready to run, bad because you go too fast. With the course being backwards I knew that most of the hills were in the first few miles, before we got on the rail-trail. The second mile was more in line with reality at 11:01. The third mile was 11:16, but included a tight turn. After that there was a water stop and I used a Honey Stinger gel right before that and ran through the stop getting a cup of water and splashing it everywhere (I usually walk water stops). Mile 4 was 11:08 and we were settling into being on the trail and out of the wind. Mile 5 was 11:04. At this point I knew I had a chance at PR if I could hang on. My husband was the photographer near the hairpin turn at 5.5 miles. He said to go for it. I finished mile 6 in 11:10. I was starting to feel like I could have used more nutrition on the course, but I was determined to keep going. With a quarter mile left I made the last turn and saw coach. I was focused and didn’t say anything, just kept hauling it. The last mile was 11:04. Total time 1:17:40 – a 36 second PR.

On my cool down I stopped and talked to coach for a minute. I asked if he would take a PR…he said yes. 🙂

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If you run long enough, you’ll have bad runs. They’re part of the deal. If you train long enough for triathlon, you’ll have bad workouts. And once in a while, when the perfect s^&tstorm of life occurs, you’ll have a whole week like that. This is the story of Anise and the No Good, Very Bad, I Mean Horrible Training Week.

Monday – I went to work and spent the day working on nametags for our Summit. One of the very few things I had committed to doing. Except we ran out of the plastic badges so I had to go to the store. While I was out anyway I did my swim. 2,700 yards. Then I went home and worked on nametags some more. Before we had SaltyChat. This was the best training day of the week.

Tuesday – Since we had an evening event I needed to run before work. The forecasters were talking about wind and wintery mix and so I went to hit a treadmill again. Really? Well, the weather wasn’t that bad it turns out, but I still ran my 7.4 miles on the treadmill, including 2x 2 miles at threshold. Then I went and co-hosted an event at a downtown hotel, then to a reception/fundraiser at a sponsor’s house.

Wednesday – We had freezing fog overnight and everything was black ice. I left the house at 6:30 AM to make it downtown by 7:30 AM for our Summit. Everyone was having problems getting in. The Summit was great, but even leaving before everything was loaded and taken back to the office it was a long day. When I hit the downtown pool, it was right before swim team practice started for the youth. 4-6 of us ended up circle swimming in the one remaining lane. Whatever, I was just checking off the workout. 2,700 yards including 100 of new drills. Then I came home and ate dinner and got on the bike trainer for an hour of easy riding. Except the tension was wrong on the trainer and I needed to recalibrate (but didn’t) so it was hard. Didn’t matter what gear I was in or that I wasn’t riding a course, it was just hard. 13 miles of riding.

Thursday – We were hosting our sister organizations from across the Midwest for two days of caucus discussions and activities. I needed to be downtown early so I didn’t work with my personal trainer or ride before work. I skipped the group dinner to come home and ride 80 minutes with some hard segments. It felt awful. I still hadn’t recalibrated the trainer. 19.7 miles.

Friday – The most needed rest day EVER. Before the caucus was even done meeting I went upstairs to finish a proposal that was due at 5 PM. I managed to get it out the door around 3 PM and then headed to the tri store to use the Normatec boots for an hour.

Saturday – One would think I would have a good long run coming off a rest day, but no. Not even close. It wasn’t raining hard when I started and the wind was at my back, so the first few miles felt a little better than I expected. I forgot the heart rate monitor, and I barely had enough charge on the watch for the run, but the pace was ok for the first few. Then it got lonely as others were either done (faster) or not going as long (or had punked on running in the rain). The rain picked up and then when I turned into the wind it felt cold. I added gloves and when I got to three miles left I put my jacket back on (it was too warm earlier in the run). It kept getting slower and slower. 14 miles.

Sunday – I met with my swim coach to discuss goals for Ironman as we get ready for actual IM swim training. Then I came home and got on the bike trainer. I was riding the IM Louisville course. Since Mr. Anise had been on the trainer earlier my bike needed to be reset. I didn’t get the tension quite right, but I did calibrate the trainer. I still need to adjust it before I ride again. The 22.5 miles took much longer than it should have, but it was hilly without putting in a huge effort and I felt like I was feeling the cumulative muscle fatigue.

So I got all the workouts done, but none of them were good and some were downright awful. I felt exhausted all week.  Read more >>

My coach comments on my last training block and posts the next one every three weeks. I have come to find out that doesn’t mean he’s not in Training Peaks trolling in between, but it is like Christmas when he posts comments and the next block…unless you’ve been naughty. Since I work for a non-profit we get Martin Luther King, Jr. Day off as a holiday I have tended to use it for reflection, but also for a long swim of some sort. My swim coach gave me a set that we called the “fun” set. I found out later it was a collegiate swim set.

Monday – MLK Day swim. 6,350 yards with 100×25 hitting the 25s at a consistent interval. Lots of rest early on, less rest and longer swims between sets as the workout went on. Master Yoda coach comment (he doesn’t normally comment on swims): “I have a dream to swim 6+K!!!” He’s a hoot.

Tuesday – You may have noticed I hate treadmills…like a lot. Yes, I spend HOURS each week on a bike trainer. But I LOATHE the treadmill. So many annoyances. But it was fracking cold again AND icy and I wasn’t going to do this workout in that in the dark. 2 mile warm up, 2×2:00 at threshold with 1:00 recovery between and 2 minutes recovery before 2 miles at threshold. Recover 2 minutes and then 4×1:00 hard, 1:00 easy, then a mile cool down. 6.2 miles of poo.

Wednesday – 2,500 yard swim drill set. I should have learned how to use the Garmin drill timer before this one, but that would wait another few days. Easy bike ride in theory. Kept it low key, but only made it 12 miles. Meh. But coach said a few weeks ago that most Wednesday rides won’t rise above meh.

Thursday – 16 miles on the bike trainer. A 20 min, 10 min, and 5 min interval at increasing wattage after warm up, and with recovery between. Then cool down. A solid ride.

Friday – I needed my fellow Saltines to get me out the door to go swim before my personal trainer session, but I got it done. 2,600 yards and I learned to use the drill timer!!! Then 30 minutes of agility and strength work.

Saturday – I started the day with 10 miles of primarily hills at Eagle Creek park (decent hills for central Indiana). Then I met with my swim coach for an hour to learn some new drills and how to flip turn. I swear he was trying to drown me. I also need to use a band around my ankles while I’m swimming…I told you he was trying to drown me. In the evening I went to an hour of yin yoga and focused on mantras.

Sunday – 20+ miles on the back half of the Grand Rapids 70.3 bike course (virtual) while watching Angels & Demons. The time flew by watching this one, even with some hill climbing out of the saddle. Then I was in the gym with my other trainer to do heavy lifting…bench press, squats, overhead press, and deadlift as well as some triceps work and trying to get close to being able to someday do a pullup (I can’t…at all).

Swim 11,450 yards (6.5 miles) + coach time (and yards)

Bike 58 miles

Run 16 miles

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This week is the beginning of a new challenge on the nutrition front (more in another post coming soon), but a fairly normal training week aside from some super crazy temperature swings in central Indiana.

Monday – 2,200 yard swim at the downtown Y after work. No one was obnoxious and I ended up splitting a lane with someone I know and then I got to hit the hot tub. Solid day.

Tuesday – New speed workout for the team. I had the “toddler” version of the workout and it still kicked my butt. 2 miles warm up with striders, 1 mile at 80% HRR, 1 mile at 85%, 1 mile at 90%, 1/2 mile at 85%, 1/2 mile at 80%, 1 mile cool down. Yeah, I didn’t get all the way to 90% or 5K pace and my pace actually went down for that third mile of the workout. HR flatlined and I was working harder, but getting nothing. 7 miles. 12:07, 12:10, 11:30, 10:59, 11:07 (oops), 11:37, 13:54 (I died).

Wednesday – 3,050 yard swim. It was supposed to be 3,100 but I missed one of the 50s. I should have used my stack of pennies to count 50s. I had waited to get in a lane so I didn’t need to circle swim and then it ended up happening anyway, but everyone lived. I also did a 13 mile easy trainer ride on some random “flatish” course (smart trainers are awesome).

Thursday – 15 mile trainer ride before heading in to work with my trainer that is helping me with balance, mobility, and agility.

Friday – 2,200 yard swim. Nothing special, just a mid-afternoon swim on a snowy day. Earlier in the day I had a phone call with the new dietitian and then a visit with the sports psychologist. Lots to think about.

Saturday – I went to the run clinic in the St. Vincent Sport Performance tri series in the morning. We practice some of the exercises and drills as a part of the clinic, so there was some work. Then I headed out for a 12 mile run on the rail trail. One community cleared it better than another, but it was still a challenging run and maybe 20 degrees. At least the sun was out.

Sunday – Very full day. I had breakfast with friends who were back in town from Virginia for the weekend, then served at church and it was the bishop’s visitation weekend so there was more to do but it was awesome. The I met with a friend to catch up and interview her for a later Salty Running post. It wasn’t until evening when Mr. Anise was at bowling league that I got my ride in. I rode 22 miles on the Ironman Louisville course (I love the smart trainer). I have my work cut out for me and it is a tough ride, but I will get there. Mr. Anise and I registered to ride Amishland and Lakes in July. I’ll ride 100 miles on Saturday and 50 on Sunday. He’ll ride 67 on Saturday and 50 on Sunday.

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You know that interesting feeling you got in high school when the year on the calendar matches the year on your letter jacket? That combination of anticipation, fear, anxiety, and excitement. Yeah, that’s where I am. When your big goal is three years out it feels even keeled working toward it. When it is less than a year out and in the year you are currently in…it feels very real. Ironman is this year. OMG!

Monday – Let’s start the year with a 5K in the -6 degree (real feel -23 degree) Arctic cold. And because we are a coached athlete let’s not just run the race, let’s also do a 2 mile warmup. I almost told coach where he could stick his one mile cool down, but I did that too. 6.1 miles. Freaking cold. And I had to stop twice during the race to tie my shoe. Not going to be a fast time. 33:44. Whatever. Then I went and got in the pool. It felt like a hot tub to my frostbitten skin. 3,100 yards of fun. Then I got in the actual hot tub for a few minutes.

Tuesday – Since I raced on Monday I was on the bike today, which meant I “missed out” on the group super freaky cold run. Using my new Cycleops Magnus trainer I rode 14 easy miles on the Ludington Lighthouse Triathlon course.

Wednesday – I swam before I went into work. The downtown Y pool was empty when I got there, but was hopping by about mid-set. I swam my 3,000 and then headed into the office. My new thing is using the hairdryer to warm up my suit before I put it on. 🙂 After work I ran with the club downtown crew, well, behind them. I also saw some of the local running suspects out on the Cultural Trail. I ran my loop and a bit of the canal and then headed back toward the Y only to slip on a French drain and fall flat on my back. Boo. Figured out later I also did something to my foot. I was able to run back to my car. 6 miles total. Easy pace.

Thursday – Due to the Humpty Dumpty action the evening before my trainer and I decided I should do some gentle stretching instead of a session. I also did my bike trainer ladder workout while riding the Muncie 70.3 course. 16.3 miles with some hard work. My back was feeling ok by the end of the day…mostly.

Friday – Mid-afternoon swim (took a break from working at home) so that I didn’t have to deal with exceptional overcrowding in the pool. Well, there were a million screaming kids in there, but the lap lanes weren’t too bad. I still had to split most of the time. I had some longer sets and then 10×25 all out. Those made me feel my back. Not bad, just felt it. 3,100 yards total.

Saturday – I punked on running. I switched my Saturday and Sunday workouts, with coach’s “permission” – told myself I was also giving my foot an extra day…but really I just surrendered my badass card. I couldn’t face another super cold run and it was actual temp colder than Monday. I did my bike workout, which was a IM, HIM, Oly effort progression ride and I was on the Grand Rapids 70.3 course on the trainer. It was a hard ride. But I still felt like a punk. 23.1 miles of riding.

Sunday – I wasn’t the only one out making up Saturday’s long run, lots of friends on the trail. I ran 5 at long run pace, 6 at marathon goal pace, and 1 cool down for a total of 12. MGP as indicated by HR staying between 150 and 160 excerpt on the overpass where it hit 165. The temperature was MUCH better for running.

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2017 was my second year of building toward the 2018 Ironman in Louisville. Yes, most people don’t train for three years for one race at my level (back of the pack), but when you have a “math problem” (can’t make cutoffs) it takes some time to build up everything and get to putting it all together. Here was my final week of 2017.

Monday – 2800 yard swim. I kept my promise to myself not to swim at the Y closest to my house because the pool is too overscheduled and it makes me b^&chy. I gloriously had a lane (actually most of the pool) to myself and the water temp was 82 degrees, which I would normally call “too warm” but the Midwest has been “chilly” this week.

Tuesday – I had a cortisone shot in my foot to break up some scar tissue and the podiatrist said no running until Thursday. Coach agreed so we moved things around. Which was actually fine because it was hideously cold Tuesday night for the group run. I rode 19.3 miles using my new bike trainer instead (Thursday’s quality bike workout).

Wednesday – Easy ride of 15.5 miles on the new trainer, which let me ride the Grand Rapids 70.3 bike course. I also went to the other side of town to swim my 3,000 yards. Today I hit 150 swim miles for the year, which is my most yet. I also spent 90 minutes on my massage therapist’s table. 🙂

Thursday – I did strength, flexibility, and agility work with my trainer at the Y in the morning. Because I had the week off work I had the flexibility to put off the run until it was “warmer” out and so I waited until mid-afternoon. Solo speed work is never fun, but I got it done. I was bundled up and had my watch under layers of sleeves, but I managed to nail the workout by feel. 6 miles, 1:11+ total time with 3 miles at steady state and 30 sec pickups at the top of each half mile of the steady state.

Friday – Since I was swimming my 100th hour for the year Shannon was going to join me for this swim and then Mexican afterwards, but she wasn’t without kid responsibilities until evening, so I was waiting. It started snowing around 4:30 PM. I shoveled the driveway (much to the chagrin of my SI joint) and headed out to the pool. The roads were bad and drivers worse, but I made it up to the suburbs where we were going to swim. She ended up with a weather delayed baby daddy and didn’t get to join me, but I still had a great swim and settled for Chipotle on the way home. And then shoveled the more snow. But 2,800 yards of just joyful long sets in a lane by myself, finishing 152 miles and 100 hours of swimming for the year.

Saturday – I went to Eagle Creek to join the PBT idiot runners in 14 degrees with falling temps and increasing wind. I had 10-12 miles on the schedule and planned to go for the 12. First loop (4.5 miles) was actually better than expected. I got some water at the car and made a pit stop. The kind where you need to make sure your pants are down before you go because your ass is so cold you aren’t sure. Back out. And look at that, the wind picked up. This sucks. I’m going to run the short loop (~3 miles). Ok, in the woods (hills) it’s not as bad. Next short loop…in the flats, here’s the wind again. I’m only running 10 miles. Back in the woods…I might not die, but I’m not running the flats again and I am not going to do 2 more of hills either. Finished with 10 miles in 2:04+ and called it good. Went for coffee.

Sunday – Shoveled before church…cross training (or something). After church I went to lift with Shannon while drinking coffee (it’s different when we lift as friends, not with her as my trainer). Then I got on the bike trainer for ~24 miles on the Grand Rapids course. I still hadn’t gotten the ANT+ connected or the trainer calibrated (Mr. Anise did that later), but it was a sufficiently butt-kicking ride.

I had been doing a Y 140.6 in December challenge and finished the month with 19 swim miles, 250 bike miles, and 67 run miles. I think I completed the challenge ;).

2017 summary: 152 swim miles; 2,545 bike miles; 1,060 run miles.

Twas the night before Christmas and all through the house, Anise was eating whatever she wants. Including fueling her ride with carmel corn. And recovering with frosting. But most of the week wasn’t like that.

Monday – There was a 3,000 yard swim on the schedule. I keep forgetting the good watch (the Garmin 920XT does better for swim workouts than the Vivoactive) and so I just let the watch run instead of recording splits. Especially since this was mostly drills and there are some pool drills the watches (both) just hate.

Tuesday – I ran minute sets with PBT. After warming up and some striders run 3x 1:00 hard, 1:00 easy with 2:00 recovery between sets. You bet I programmed the watch to snark at me when it was time since I was running this in the dark. 6 miles, ave HR 147, max 169.

Wednesday – I rode on the trainer before going downtown and I was still in the office about the normal time. #winning (or #insomnia). 14.2 miles. 132 ave HR, 121 ave watts. After work I went to swim at the downtown Y. It was 3,000 yard with a bunch of sets. The watch decided not to swim and I forgot the 920 again (notice a trend).

Thursday – I did a 15 mile tempo ride in the morning watching the Grinch. Ave HR 144, ave power 130. After that I met with my trainer at the Y and he kicked my butt. In the evening I went to heated yoga with my favorite instructor and it also kicked my butt. And I fell over. And laughed. This was the first day of food logging for a new dietitian. I also had blood drawn for food sensitivity testing.

Friday – I waited until after work to go swim. Even though I went to a pizza place for lunch with a friend for her birthday I had a salad and a gluten free cookie. I went to have a acai bowl in the afternoon but the place was closed. Sad panda. And hence I was slightly underfueled for my swim. I had forgotten the watch (again) but this swim had a bunch of timed 50s so I went home to get it. My blood sugar crashed hard while I was swimming and when the staff interrupted my swim to make me change lanes I unleashed the kind of wrath that is only fueled by low blood sugar. Total witch. 2,800 yards.

Saturday – I had a 8 mile long run with 3 mile bonus on the training plan. So I warmed up for three miles, ran the Donut 5K, and then cooled down for 2 miles. It was snowing and I love running in the snow. I should have worn gloves, but whatevs. Not PR but a semi-decent 5K time even though I wasn’t racing. In the video captured by the newspaper I look like I am working ridiculously hard, but I am talented at making slow look hard. Last day of initial food logging.

Sunday – So Christmas Eve and Christmas Day are days off most “food rules” – except no wheat because I don’t want to feel bloated. After church in the morning (Advent 4) I ate lunch, ending with carmel corn, and got on the bike trainer for a 26.2 mile ride (coach thinks he’s cute). I wore a light up necklace and my Christmas elf hat for the ride and watched National Lampoon’s Christmas vacation. Progression ride kept it interesting since I was on the trainer forever (not really, but still). Ave HR 136, ave power 125 watts. Since the gym was only open from 11-3 and church was at 11 and I needed to ride….well, I didn’t lift today. I still have church tonight, Christmas Eve Festival Eucharist, I have been drinking coffee and entertaining myself to stay awake.

Merry Christmas to all!

From birthdays to vendor treats to movie premiers to beer to more invitations than I can handle, this week felt like the beginning of the snowball toward the holidays. I have been mostly keeping with the program and adjusting the when and where as needed to fit in as much of “life” as I can handle around work and training.

Monday – I swam early hoping that would make it fast since this workout included some fast. I managed the early intervals well and didn’t over swim them, but I still couldn’t find fast when the time came. Office birthday #1. 3,000 yards.

Tuesday – I decided to run with my local running club instead of coach’s training group. Well, in December, when it’s dark, before the spring half marathon training program, when the local running store is having a lights and hot chocolate run at the same time…there’s like 5 GUYS who all run faster than me and that’s it. So I did my run behind them and saw them pass on their way back in. No one bothered waiting to make sure I made it back in, but whatever…it was windy. The run was 4 zoned – marathon, half marathon, 10K, and 5K. My PR paces are super whack for marathon and 10K so I tried to run it by HR. First probably too fast…and by the end I couldn’t get my HR up any more. Blergh. Office birthday #2. 6 miles. AHR 152.

Wednesday – I swam in the morning…and I STILL couldn’t find goal times with two hands and a flashlight. My swim coach was cool about it though and said there was still good training effect. 3,000 yards. In the evening I had an easy ride on the bike trainer while watching Juno. 14.5 miles. AHR 126. Average power 131 watts.

Thursday – I rode early for this “infinity” workout and I thought I would be cute and watch Toy Story, but we don’t own it and I watched Monster’s, Inc. instead. Then I changed and headed to work with my trainer at the Y. 18.1 miles. AHR 143. Average power 126 watts.

Friday – REST DAY!!! Once every three weeks I have a planned rest day. This was the first time I have really looked forward to it. I planned a date night and took Mr. Anise to see The Last Jedi. I also hit the treats from vendors that have started to appear in the office.

Saturday – I ran with the local running club in the morning, but most people weren’t hitting long distances at this time of year. A few of us ran longer than others, but I was the only one running around 12:00 pace for long(ish). The pace was a bit up tempo from what I have been doing long runs at and I had to put in a bit more effort than ideal to make my goal time. 10 miles. AHR 159. In the evening I ended up having beer and licorice. I did pass on some invitations.

Sunday – After going to early church and a meeting at church I got on the bike trainer and watched A New Hope while riding “hills” using gears. After the ride I went to the gym to lift alone since my trainer was at a gymnastics meet with her daughter. 20.8 miles. AHR 140. Average power 115 watts. Evening at Mr. Anise’s bowling league pitch in.

In the Y 140.6 miles in December challenge I have finished more than the required distance (2.4 mile swim, 112 mile bike, 26.2 mile run) already, we’ll see if I make it double before the end of the month!

Mentally I was all over the place this week, perhaps I didn’t recover enough during recovery but it is my MO to not want to recover in the first two weeks after the season ends and then feel “off” a few weeks later. But this too shall pass.

Monday – 2,700 yard swim. I took advantage of the new valet service at the downtown Y and had a good swim without being super annoyed by the parking situation. #winning

Tuesday – 5.25 miles. Club run. I actually had someone to run with for this one and he is a dear, but I am still not convinced I was not holding him back. 2 x 1 mile at 10K pace with 800m recovery. Then it was Brewsday Tuesday where we go out after the run. Worst service but good company for the most part. Ave HR 155.

Wednesday – Rough day at work, but I went out to Fort Ben to swim so I had my own lane.  2,150 yards. I was struggling with the flippers and ended up with a cramp in my left calf. No fun. When I got home I wanted to put on PJs and order pizza to sit on the couch and watch TV. Instead I had a bowl of soup and got on the bike trainer for an hour. 14.1 bike miles.

Thursday – Met with a new trainer to focus on core and stability…basically elementary school gym class – you know, where it’s good I was graded on effort, not ability. In the evening I had a Functional Power Threshold (FTP) test on the bike. 40 minute warmup, 20 minutes as hard as I could hold, 5 minutes cool down. Numbers weren’t where I expected, but close. And other than a pro triathlete I had the highest power numbers of the women on the deck.

Friday – 2,800 yard swim. The first part of the workout was faster than it was supposed to be…and then I paid for it in the second part. Boo. Pacing is so hard in the pool.

Saturday – I got to spend 30 minutes in the Normatec boots before a tri bike clinic. In the afternoon I rode 26.3 miles on the bike trainer while watching Ironman Kona (World Championships). I had a good ride and then I got totally upset about something not related to my ride at all. But it bothered me the rest of the night.

Sunday – I waited to run until afternoon so it would be slightly warmer and sunny. Which it was. But there was also gusty wind. I was too warm until then wind was gusting, then too cold. The first two miles were uncomfortable since I had Chipotle only and hour before I ran. It was 2 mi warmup, 2 x 2 mi at 85% HRR and 1 mi at 70%. 8 miles total. Ave HR 157.

More than four miles of swimming, nearly 58 cycling, and 13 running…looks like off season.