Tag Archives: ironman training

Inside 35 DAYS!

7 Aug

WELL we are inside 35 days until Ironman Wisconsin. Training has been going really good so far.

Swimming: Swimming has been steady. Intervals are hard. I felt like I was getting faster in April/May and then something happened. I was tired and not making interval times. I was a little frustrated but kept trying. I was writing Chris, saying I was tired..the swim was rough..I was trying to rally. BUT whatever I was doing it was working.

I had an awesome 4000m swim at Hagg Lake. Always a fun event and a good marker.

My swim in CDA was really good too!! That is always a good marker too!

I’ve had a few good 3200M training swims at Hagg in the last couple of months!

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I’ve really stopped worrying about it! I go to the pool and swim my laps. Do my intervals. If I only have a few seconds rest, I only have a few seconds rest and chalk it up to all the one other hard work I’m doing.  I’m putting in the work and that is all I can do!

Biking:  This is the first year that I have really used my power meter.  I’ve been nailing my intervals.  I’ve had a few awesome rides with some friends.

Rode Larch Mountain with Nadia.

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I have not done this ride (all the way to the top) since I trained for IM Canada ’09. I tried to find my time from that day but couldn’t find it!! I record everything, I just have to look harder!! 🙂

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I had a couple great rides with Darrell.  We ride really well together!!

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I had a SWEET ride to the coast yesterday!!  Portland Triathlon club does a ride to the coast every year. They have a 100, 65, and 40 mile option. There was 6 of us who finished the 100, 8 started but 2 ended up doing the 65.

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We all started together and when we started climbing we all kind of dispersed. I had intervals to do so I was ok riding by myself.  It kept me engaged and positive. I fueled. I rode smart. I felt amazing. Really pumped with how it went!!  I rode with Blake for a bit and did some chatting. He is training for CDA/his first IM!! I finished really strong!!

I’m pretty sure that is the fastest training century I have ever done! Bam! I had a knee problem before CDA and have been seeing a PT. She says my glutes (weren’t) firing. They now have finally joined the party. I’ve been doing my PT exercises 2x/day for the last 6 weeks. She says they are definitely firing now!! Bam!!

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We saw some whales too! Super fun!

Running: Has been surprisingly great. It is always a work in progress as you know.  I’ve really been working hard. I run with some Oiselle gals on Wednesday. I can absolutely credit Liz, Nadia, and Krysta for making me run faster and getting me out of my comfort zone!  I’ve been doing my long runs in conjunction with those runs to make it extra hard! 🙂

Dan and I have had a couple runs together. Usually start together, but I always have to go longer!

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Needless to say training has been going good and I am contemplating another Ironman next year. I hate to say that with 5 weeks to go because anything can happen. But I’m positive and happy!

The Olympics might kill me!  I love them!!! BUT I am staying up way too late. Once swimming is over I should be ok!! Time will tell!!

Things I am looking forward to after September 11th: Running with music again, more yoga, cooking different stuff then the same ol’ every single week, and not drinking Gatorade/Skratch almost every single day!

 

Ironman Canada Training: TAPER

23 Jul

Well I have made it to TAPER! It was like yesterday I was sitting at the computer in between patients at 11am sharp to sign up for my 4th Ironman. We all anxiously awaited the time because we thought it would sell out quick. Little did we know it was not going to sell out at all. This is my first Ironman that has not been sold out. Even CDA sold out eventually. I am not sure it is going to matter at 7am on Sunday in the mass start. It will still feel like a million people!
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It has been so nice to (for the most part) only have 1 work out a day! It has been nice to rest more!! Just letting all of the hard work soak in so I will be all ready to go on Sunday! Here is what taper looked like:

Sunday: Last day of regular work outs: 16 mile run. He wanted us to be a little faster than we will be on race day. Just a little uncomfortable. I was a little nervous after the Mt. St. Helens ride but it went really well. Dan and I left together. It was supposed to be hot. It was humid and cloudy. It even rained pretty good during miles 9-11. I was happy though. I could see the light. This was the end of the work! We stopped at about 12.5 miles to refill our water bottles. I pulled a little ahead of Dan(Who is chasing who now???!!) 🙂 I finished a few minutes ahead. I thought I was going much faster than I actually was but it felt good!!

OWS–cancelled because of thunder and lightning. BOO!!

We went and had sushi to celebrate the beginning of Taper!! No dessert. We actually thought about having it but we ended up being good and not even tempting ourselves!
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Monday: REST

6 mile bike commute

Tuesday: 3700 yard swim: warm-up; drills; lots of pulling between sets of 100s.

8 mile bike commute

6 mile run: easy. I did a mix of rollers and flat. Felt good. A little different route than normal which is always fun!

Wednesday: 13 mile ride up to the zoo. The ride started good until I had a flat. No biggie. I got a little practice and we cut the ride short. We are in taper!!!

6 mile bike commute

Thursday: 3400 yard swim: warm up; pulling; 100s descending; 400 for our best time(TT if you will); 8x50s best time; another 400 for our best time but beat first one. 200s in between with drills/kicks. This was a great swim. I managed to beat my 1st 400 by 6 seconds! Holla!

15 mile bike commute

Friday: 6.17 mile run: 15 min warm up; 30 minute threshold test; 15 min cool down. I wish my first mile of the TT would have been a little faster. I did this on the road and I wished I would have gone to the track. But overall it was good! Hard but good!

Saturday: 24mile ride/3.1 mile run: Went out to Sauvie’s and did 2 loops. I had just had my pre-race meeting with Jeremy and I wanted to treat these 24 miles like I would the boring flat section of the race. I am going to watch my cadence and keep engaged that way! So that is what I did! Felt good. The run was awesome. Mixed in a few tempo sections.

Sunday: 2000 meter OWS. It felt good but my sighting was a little off. The cove where we swim is not great for sighting. There are 2 buoys that are very far from each other. The rest is trees that all look the same! Race day will be better with flailing arms and neon caps.

Monday: 4 mile run easy. I did it in the evening to try to run in the warmth. It wasn’t super hot and there was cloud cover.

6 mile bike commute

Tuesday: 1600 yard swim. Wow. So fast (as in I was only in the pool for 25 minutes). It has been a long time since I have done anything less than 2k in the water. My right shoulder was bothering a little bit so I cut it short. Just some fast/slow and build/hold stuff.

Wednesday: “Brick” 55 minute trainer ride/2 mile run: It was crazy weather. Poured all day. We decided just to be safe and ride the trainer. Definitely sluggish. But that is what taper will do. Looking forward to Sunday!

We have a shakeout work out on Friday and that is it!! Go time in:
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What is happening with you?

Ironman Canada Training Week #23

17 Jul

Our last hard week. The week of “lasts.” I am glad that week is behind me and I am getting more excited for the race!
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Sunday: 6.3 mile run with 6 x 3:00 hill repeats. Legs were like lead from the triple brick but by the time I got to the hill they really felt good!

3800 meter open water swim: great swim. Sun was out. Great day to run and swim!!

Monday: 1 hour spin class + 10 mins of core work

13 mile bike commute

Tuesday: 3500 yard swim: warm up; drills; pull(every 4th 25 we did backstroke–has anyone tried to pull backstroke…much harder than I thought!); main set was 300s; fast/slow stuff to end

4 mile easy run

8 mile bike commute

Wednesday: LAST strength work out; squats; chest press; hamstring curls; lots of different ways

20 mile bike ride with Kat and Dan; We went in the evening and it was really hot but the loop that we did laps on was shady. It ended up being super nice!
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13 mile bike commute

Thursday: 3400 yard swim; warm up; kick/drills; did some pulling with different amounts of breathing; Main set: 125s with fast/mod; cool down

8.3 mile run; 2 mile warm up; 4 miles at :90hard/:60easy I was really excited about how this went. It was hard but I felt strong! 2.3 mile cool down

Last core workout! Lots of planks; swiss ball/med ball action

Friday: REST day! Holla!!

Saturday: Last long ride! 83 mile Mt. St Helens ride + 1.25 transition run

Another successful week of NO dessert!

10 days until GO TIME!!

A “flat” lesson!

16 Jul

Kat, Anne, and I set out for our weekly Wednesday morning ride up to the zoo this week. We had a double loop planned. All was going well until…

POP(not a pop–blow out pop but a pop I better slow down pop)….hhhhisssss…hiissssss…F**k! That is me! My brand spankin’ new tire. FLAT! We pulled over and I was nervous for a few reasons. I practiced with my new CO2 cartridge but awhile back. Plus this was a new tire which meant it would probably be super tight. (I didn’t change it the other day, the bike shop did and charged me labor which really pisses me off because I could have changed it for free but that’s another story)

I get the tube out. Check!

Moral support!!

Moral support!!

I find the culprit, what is a huge gash! (another tire down the drain). Check!
Get the tube in. Check!
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I try screwing the cartridge in. Couldn’t. Kat tried and said I was trying to screw it in the wrong way. (which I think I remember doing when I practiced) Check!
Put my Picky Bar Sweatband around the cartridge so I wouldn’t freeze off my hand that I needed for work later in the morning! Check!
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Got the air in. Thought there was enough. Took valve off but too early! Check!

We were on our way! It was definitely not full enough but it got me back to our meeting spot!

I am just glad that I got it today and not on race day!! I am actually glad that I got to practice. I might practice one more time when I get a new tire!

Just another reminder to always know how to change a flat and how to use a CO2 cartridge!

Any good stories when getting a flat or while fixing a flat?!

Mt St. Helens Ride

13 Jul

We had a 90 mile ride on the schedule today. BUT the Portland Tri Club was doing a supported 82 miler up to Mt St Helens visitor center yesterday. We opted to do that which was a great idea.

Mount St. Helens is most notorious for its catastrophic eruption on May 18, 1980, the deadliest and most economically destructive volcanic event in the history of the United States. It is 50 miles northeast of Portland and 90 miles south of Seattle. You can totally see her on a clear day in Portland. You know how they say after a natural disaster there are a ton of babies born 9 months later?! Well Dan was born 9 months after Mt St Helens blew. Funny huh?!

Anyways back to the ride! We started in Toutle. 41 miles to the top.
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The tri club had an aid station at mile 27/56. (same spot) Everyone was to bring a snack. I had roasted potatoes and made rice cakes for Dan and I. There was a huge spread of chips, watermelon, cookies, rice cakes. They had lots of water and Gatorade. It was so awesome to have them there.
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Before the ride. When we were still happy.
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There was a good 30 of us. Some going all the way to the top and some just going to the aid station. I wanted to start out a bit conservatively. It was already warm and getting warmer by the minute. I rode a little with Lon who is an older guy.

Lon: I have never been on a ride like this. Is it customary to ask if I should pull a little bit?
Me: I said no I can do the work.
Lon: I need all the suction I can get. 🙂

We didn’t ride too long together as I pulled ahead when we got further up to the steeper areas. We did meet up at the aid station and he said he got a couple of good pics of me.
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We had lots of great views of Mt. St. Helens. Such a pretty area. We had lots of climbing. About 6400 ft. Which is great. It was a really hard ride. The 80-90 degree temps were brutal but good heat training if the race ends up being hot.
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I kept up with my nutrition. I kept hydrated the best I could. I was glad I took my camelback because if I hadn’t I probably would have regretted it.

We got to the top and it was gorgeous. It was clear except for that one baby cloud that was in front of it. I felt really strong and was happy to be at the top. We had gotten through 2 of the 3 climbs so with just one more to go we hit the road!
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I paced myself well and still had energy to climb that last climb. We got back to the aid station and it was hot. We fueled up and got water. The cold coke and watermelon were delightful. We put ice in our bottles and that lasted maybe 5 minutes.

I was happy to be done. All and all great ride. I didn’t want to do a transition run especially because nobody else was doing one but I did get out there for 1.25 miles. It was good. Hot and brutal but at least I did it!

Last ride before the BIG DAY!!!

T Minus 17 Days!

10 Jul

Ironman Canada is officially 17 days away!
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Here are how things are looking:

1. The athlete guide came about a week ago. I pretty much read the 2013 guide cover to cover when we were driving back from Whistler the first go around. I have flipped through the 2014 edition and it looks about the same.

2. Bib numbers came out on Tuesday. I got the text that they were out while I was still at work. I knew that Laura was 633. She is in the age group above me so I knew I would be in the early 500s. I thought about what number I really wanted. (Who does that??!!) I wanted a 47 in it or a 74 would have worked too.
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So close but so far away!

3. I have had a couple of readers ask WHY I am doing a 30 day off dessert. I did it last year before my A race. I made a huge deal of it. It was miserable but I survived and I still remember that chocolate chip cookie I got after the race!!

We had been eating a lot of ice cream lately. When Dan got home from Sunriver the conversation went like this:
Me: Are we having dessert tonight?
Dan: I think we should give up dessert and alcohol until the race.
Me: Sure! Lets do it! Why?
Dan: I can’t believe you aren’t questioning this!!
Me: I always feel better when I don’t eat dessert!

It has been easier this time around. The hardest part is when I am home alone because there is still about 6 bites of ice cream left + 1/2 a container of dark chocolate pb cups in the freezer! I feel better and I have been sleeping better. The best time to recover is when you are sleeping so I am taking full advantage of the “better” sleep I am getting!!

Our fake “dessert” is a rice cake with nut butter. We have only done this a couple of times but it is almost as good as ice cream. HA!!

peanut butter and Nutella

peanut butter and Nutella

4. It is no secret that I have struggled with the mental aspect of my training this year. I watched a webinar about mental skills the day before I left for Sunriver. The speaker is a big mental skills coach. Carrie Cheadle. Maybe you have heard of her. Anyways I bought her book and I already feel better about my training and race.
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She makes you do all of these work-sheets.
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It is totally helping. I have written out a goal plan. I’ve got inspirational quotes, books, movies to get motivation from. I still have some chapters to read and some worksheets to do but I still have 17 days! 🙂

Where was this book 3 months ago?

If you are struggling at all I totally recommend this book!! Buy it now….don’t wait!

5. We have a long bike on Saturday and long run & swim on Sunday. Do I dare say it? It will be taper time! I.Can.Not.Wait!

Do you have any weird quirks that get you ready for a race? OR Have you given anything up while training for a race?

Ironman Canada Training Weeks #21 & #22

7 Jul

Whoa!! We are getting there!

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IMC Training Week 21
Swim: 9800 yards
Bike: 73 miles
Run: 22.4 miles
Core: 1
Strength: 1

Tough week. Not even work out wise just a super emotional week. #womanproblems I could do nothing right. I was on the verge of tears all week. Work outs were good and bad.

Swims were good but I am with a new Masters team and the coach has found multiple problems with my swimming. I am trying to incorporate his findings and trying to fix them.

I had a flat tire on my commuter bike Monday morning and there was no time to fix it until Thursday. (I had tubes to change but I found too many pieces of glass and figured I better just get a new tire) I found alternate ways to get to work! I got lost on our Wednesday morning route. Our rainy ride did not help things either!!

My long run went surprisingly well probably because I did not look at any of the splits until I got home. Another reason to cry because I thought for sure I had done way better than my watch said! Tempo run went really well though!

Just another mentally draining week. I watched a Webinar about mental toughness the night before our ride. I really was pumped up for the ride. Of course it would be shitty weather!!

Last of the dessert for a while. We are inside 30 days!!
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IMC training week #22

Swim: 8200 yards
Bike: 177 miles
Run: 23.2 miles
Core: 1
Strength: 1

Started off really well with the unexpected Olympic triathlon. This week went better except for the unexpected rest day on Tuesday. I woke up late Monday night with either food poisoning or some sort of 24hr stomach problem. It was pretty miserable but I got over that and re-arranged some work-outs to make everything work.

Swimming was good. I didn’t go to either Masters practice but I did both workouts at different times. Threshold tests of 500,200,100 between a bunch of other stuff one day. Feeling good about those times especially because I was by myself and not nearly as motivated. Still trying to incorporate Ralph’s findings!

Biking. I lost a work out of biking but I bike commuted 4 days and that does not really make up for it but life will go on. The triple brick couldn’t have gone any better. I felt good. I nailed nutrition. I paced pretty well!

Running was good. I survived the run in Sunriver. My easy run felt easy at a faster pace. My running off the bike went relatively well!

I am off desserts until race day. I slept really amazing this week. (except Monday night) Just have to get through these last couple of weeks!

How’s your training going??!!

Triple Brick Madness

4 Jul

Happy 4th of July! I worked out for 8 hours today! Who does that?! WE had a triple brick on the schedule. We were heading to Hagg lake. (an hour from Portland) We were to do 3 loop ride + 3 mile run. We were to do it 3 times! Everyone was pretty nervous for this. We have done a lot of hard shit already. I felt like this was going to be the least of our worries!

Here is WHY I LIKE the idea of a triple brick: I will have a half hour of back relief between cycling sections! That is huge for me! I also liked the idea of testing out nutrition right before the run and seeing how my GI does.

Here is WHY I DON’T LIKE the idea of a triple brick: It is not realistic. I will get no relief for my back in the actual race. I would have rather just done a 90 mile ride/9 mile run brick. I think that it would have been harder, more of a sufferfest, and more of a preparation for the race.

That being said I trust Jeremy and he knows what he is doing. 🙂

How do you pack for a triple brick: Figure out how many calories you need to take in and what you have decided to eat/drink on race day. Practice it!! I am still fiddling around with my nutrition.

I need to eat 300 cals per hour on the bike. (on race day I usually take in a Gu every 4 miles. 1/4 at each aid station) For training purposes I was just taking in 1 Gu per run session!

This is what it looked like last night!!
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2 bottles + 2 bars/uncrustables for the bike and 1 bottle + 1 Gu for the run! It is so disgusting but I am pleased to say it worked well today. This will most likely be what I take in on race day!

On to the actually work out! It was actually really fun. I finally feel like I have gotten a little bit of my mojo back. Hagg is a great place to do all things triathlon. The lake is awesome. The loop around is just over 10 miles. You can run on the road or on trails! But it is hard. It is all rolling hills! Good and bad. I think that the 90 miles of hills we did today is one of the best work outs we could have done. It was not easy but we all did it with smiles! Mostly!

This is how it looks for 1 brick of the ride:
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I wanted to take the first brick a little conservatively. It was going to be a long day. It was going to get hot too. I felt good. I was going to be positive. I was going to work on mental toughness. I was going to embrace the sufferfest.

I saw some deer. I sang Madness by Muse. I barely know the chorus but I just kept singing it over and over! I tried to not let the wind or heat or my back get me down. What got me down on the last 3 loops was the chipseal! WTF?!! Shitty road. There are a few smooth sections and they feel like you are riding on glass. I think there are 3 of them and they are very short. (We now know the loop like the back of our hand!)

The cycling was good. I really tried to keep my core engaged, my hips quiet, and my shoulders down. I think I did a relatively good job at pacing it. Just more miles banked!!

The running was good. I definitely ran faster than I plan to on race day but I thought what the heck!

We got back and sat in the lake. I had been dreaming about it once we finished the 2nd brick.
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This was before Kat got back but she was late to the party this morning but we cheered her in at the end!

Now there wouldn’t be a trip to the burbs without a trip to Sonic. Hello cherry limade! Delicious and it was happy hour!
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Who has done a triple brick? Why do you like it or not like it?
Any fun 4th of July plans?

Damn Weather!

27 Jun

I came to Sunriver this weekend because it is always sunny in Sunriver! Dan was supposed to do the Pacific Crest long course triathlon. I was coming to ride bikes, cheer, float the river, and hang out!

Well turns out the weather was going to be shitty and Dan was not going to race! 😦

Stephanie and I were set up to roll out at 7 this morning! To our surprise it was raining. Steph didn’t have a rain coat and I had brought Dan’s(what I thought was a raincoat). You would have thought I would have just brought my own!

The plan was 90 miles. We were soaked and dirty within the first 5! We chatted and rode. It was cold and wet. We had some climbing and then we descended! It was not pretty. Steph couldn’t even feel her fingers! She was going to turn back.
I had to decide if I was going to continue or turn back. I worried mostly about the descent coming off Bachelor! This is not the time to get sick!
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We turned around and rode the rest of the Olympic course backwards and continued on back to Sunriver. No significant climbing but rollers throughout! We got in 55 miles. Solid and a pretty good clip. Better than nothing. 🙂

We made it back and looked like drenched sewer rats! We parted ways and I came straight home to jump in the hot tub!

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I warmed up and had lunch! Went down to the expo and bought this:
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Super excited! Laura had one and I wanted one too!

If I hadn’t had enough of the cold…we went to the lake to swim! The lake was cold but not bad once we got used to it. It was windy and choppy too. I should have stayed in Portland!

We got home and I sat in the hot tub for the second time today! #livinthedream #nuunlife
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Happy weekend! What do u do if your plans change?!

Ironman Canada Training Week #18

10 Jun

WOW!! The weeks are flying by!!

One of my favorite swim starts! I am sure you have seen it before! I love it!!

Here is how last week went down:

Sunday: 89 mile bike ride + 2 mile transition run! Finally making some head way in my nutrition! All I focused on was eating!! It worked!

Monday: Spin class. I was tired but I went anyway. It was an especially hard class for everyone. I tried to keep it in recovery mode! 10 minutes of core before class

10 mile bike commute

Tuesday: Swim 3400 yards. Warmed up + builds. 20 x 100 on 1:50. Aghhhhhhhh!! Not awful but boring. The rest time was much shorter on the last few! more builds and some kicking!

Dirty dozen core work-out + 4 mile EASY run. I definitely took it easy. I was happy I didn’t have to do anything hard! 🙂

7 mile bike commute

Wednesday: Strength work out: lots of push ups; squats; walking lunges; single leg deadlifts!

20 mile ride (includes my 6ish mile work commute) We went up to the zoo. Nice climb. A few steep parts. We did a few hill repeats at the top!

Bike selfie time!! When there is just 2 of us I can take it pretty good but trying to get 4 of us on our bikes is a different story!
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Last masters swim at current gym: They are renovating the pool. Great just in time for the last of our swim training! We did a shorter work out. Only got in 2075 yards. We warmed up; did some drills and builds; We did another bracket deal. Couple fast intervals; we did some more non-free 25s; goal pace 100; some 200s with choice stroke mixed in! We finished off with a few relays! My team won both!! 🙂

Thursday: 6 mile progressive run! I was pumped about this one! My hamstrings were so sore from yesterdays strength work out I really did wonder how I was going to run!! Well I did it. We were supposed to make each mile 10-15 seconds faster than the last! I knew I needed to start off slow!! Mile 1&2; 10:54 and 10:24. Not bad but they already felt hard and I was supposed to go faster?! Dan was going with the flow. We sped up a bit more to 10:16. We turned around and Dan said lets negative split this shit!! Off we went: 9:54 for the 4th; we had some incline on the bridge to get over in mile 5 and now I was chasing him. It was really hard now. Clocked a 9:44. Still chasing him I was less than 10 minutes from being done. Just keep running. I know about when it is about 1/2 mile home so I really tried to kick it up one more notch to finish it off and sure enough I did with a 9:22! Holy cow!!

1000 meter open water swim. Easy. We got there late and after 1 loop we called it good!

7 mile bike commute

Friday: 35 mile bike ride + 2 mile transition run. Did plenty of climbing in the west hills. It was an awesome day! Solo ride because everyone else that I know that rides bikes are at work! 😦

Saturday: Rest day!!!

I am off to Whistler tomorrow to train on the course!!! I am excited but nervous!!

Have a great week!!!