holy core!

decided to see what all the hub-bub was about and go to the core/strength workout led by coach pain aka chrissie wednesday morning...there were four stations set up with steps, bands, balls, medicine balls...we rotated around to each one for the hour doing different exercises at each station for 30 intervals with 10 seconds rest between...we went through each station 4 times switching up the exercise each time...yeah...that was fun...and i seem to have found some muscles that i didn't know i had...

spent the rest of the day cooking, making bread and getting a meal together for our friends matt and betsy who were bringing their new baby home from the hospital...i figure it's the thing that i know how to do when it comes to babies...mom and dad are not going to want to cook but want to eat...now that i can help with... :)

run workout in the pm...started with warm-up and drills then we did something a little different...and fun...speed work...but more like fun than repeats...running two laps on one lap off for a total of 6 with a partner...one lap alone one with partner one rest while partner runs...all at what was supposed to be 10k or better pace...but i ran a bit faster than that ~5k...so that was fun...then we were in groups of three...two folks at one at the opposite end of the track...it was run pretty much as fast as you can to the other member of your team for a half lap then rest until the other member comes back around...for a total of two full laps...fast and fun :)

had orange/rosemary roasted chicken with salad and potatoes for dinner...it really hit the spot after that...watched an episode of the wire...and was off to bed...

splash/ride

am swim at lost creek...it was a little chilly out there...ok there was a breeze that felt a little cooler than 100 degrees...so that was nice...the workout was crowded and tough...not sure where everyone came from but there they were...5 total in my lane...did a w/o of 2700m...it was a good one...i had fun...had a hot shower and a hot chocolate when i got home...i was still cool...weird...

spent most of the day reading and doing stuff around the house...got some things mailed to our buddies in rochester who just had a baby girl...and took a nap...i got up early to see j off to the airport for a really early flight to CA where he spent the day in a meeting and flew back in the night...it is funny how 4.15 is so much earlier than 5am...

pm spin...with a little core before...good workout...i like spin class...it is hot and hard and there are like 30 other people in the room doing it too so it is nice to know it's not just you...did about 1h15m on the bike...

i like that this week is starting out solid..and i am feeling strong...it is going to be a tough one though...no rest day since i am racing sunday...doing my long run friday morning...long bike/brick saturday...sprint sunday...i am still up in the air about the austin tri...i feel like i have been racing a lot...and not having many off days because of it...and well...stuff...but i am also thinking i need to get more racing in to practice calming myself down before the swim...and just general race prep stuff...i am good at getting my transition set up right...and getting out of there...knowing where all the in/outs are...then i just go and chill by the water...i have that part down...i dunno...i need to decide soon...

back to it monday

am barton springs swim...on the schedule was 2,200 meters/yards...building speed during the up portion of a ladder 600, 400, 200, 400, 600...back down to 80% at the end...got to the pool ~6and it has been taking me a really long time to get my wetsuit on lately...i think it is a combination of me being freaked out that i am going to tear it and the fact that i am sweating before i even get the thing out of the car...so i was in the pool at like 6.20...seriously i know it is a really long time...

not too many folks out there in the early monday...which i like...the swimming generally went really well...i really enjoy swimming out there in the springs...got a little wetsuit chafe on the neck but that was my own fault (forgot the body glide)...the swim made me happy...

home to clean the house...rest and read...started reading the man who ate everything...it's pretty funny...i like his writing style...

afternoon workout was core/specialty run...this was our last meet up at barton springs (we alternate months) and we did a fartleck on the trail...ironman group did the five mile loop...doing 1 minute fast 1m recovery, 2m fast, 1 recovery up to 5 minutes fast then back down again...ran on the south side of the trail and i got all the way around to the mopac bridge and across it...to complete the set...then went back up the ladder until i reached the foot bridge near the barton springs trail....gave myself a minute walk break and then jogged it back in...i cannot even tell you how hot it was out there...i carried gatorade out on the run but it was so hot that i couldn't deal with it...my fast portions became just fast relative to the recovery portion...i was feeling the heat...these past two runs i have been really feeling it...i need to drink more water...and am bored with it right now...nuun is totally unappealing (i'm sick of it :() so i am trying to get in as much as i can...but it obviously needs to be more...

made the nicoise salad from the latest issue of fine cooking for dinner...it was really good...the grilled potatoes were amazing...of course i love potatoes so it was kind of a given that i would like these...tasty

brick...hrm

sunday was a brick w/o with other folks who are also training for ironman...turned out to be 5 total...we met at kiker at 7am...to do 2.5 loops (20 miles) on mopac then head into the circle c neighborhood for a 10 mile run...i knew it was going to be a tough one...it was hot early and not a cloud in the sky...

got on the bike and off to a good start...was riding just behind Michelle kept trying to pass her on the first out on mopac but never got there...i wasn't pushing it on the bike but we were riding almost exactly the same speed...after the turn around (i love this part) i popped it in the big ring and sailed...just me and the rocket ship...finished the bike strong in just under 1h30m...but didn't finish the nutrition i brought...i knew that i would pay for it later...and i did...

made a pretty quick transition (as quick as i can when i have to pack the bike back in the car)...grabbed my hand held water bottle (emergency gu inside the pocket), my gel ready race belt (testing that out for the first time) with tw0 gels on it and my hat and off i went...up to escarpment to mopac...turned around back down escarpment to william cannon...turned right...went to beckett...all the way to slaughter...to escarpment and back down la crosse...ught!...it was hot and i felt like i was shuffling when i got back...but i guess i averaged about 9.30's since i was done in 1h35m...it felt really hard...felt like i didn't have enough fuel or hydration...i only took in half my calories/hydration on the bike and i think this is what caused me to really struggle at the end of the run...so i drank more of my water bottle than i normal do..took one gel at 35 minutes and one at ~1h10...but it is hard to catch up when you have not kept up...pesky of me i know better...it seems like now that i know how to ride my bike and how to run i need to focus on getting my nutrition in...really nailing it...to make this work...

took an ice bath, ate breakfast and then took a nap when i got home...got up from my nap ate some more...and then started to feel a bit more human...i learned a lot from my training this weekend...and i guess that is what it is all about...learn this stuff now so that it doesn't happen on race day...

saturday ride...

some how rest weeks always make me feel lazy and a bit like the grimace from the McDo ads i remember as a kid...something like a walking gumdrop of sorts....but generally a bit on the round side...hrm...i know i need the rest and i should get it while i can...it just somehow feels like i am cheating...anyway had both thursday and friday off...lots of rest...not much else...some reading some cooking...

rode this morning...30 miles...out slaughter towards kyle but got to turn near 2770 and main to head back...i like this ride...was a little sad i couldn't go all the way to through buda and get to that really sweet smooth bit of road out there...i like that part the most...fast nice blacktop for riding really fast...

was happy with my average ~17 mph maybe a little over and a short 1.5h on the bike...tomorrow is a brick...20mile bike 10mile run...so i am going to take the day and soak up the last little bit of rest i get this week cause we are back at it again in full force next week...and hopefully i will get over my feeling like a purple gumdrop made out of felt...

wednesday light

i slept in...i can't tell you the last time i slept in...almost until 7am...totally amazing...it was great...and i really needed it...i'm hoping for a few more of these this week...as it is rest week...after some lolly gagging around the house i rode my mtn bike to the gym at school...did a short but good weight routine and was in and out in about 45 minutes....not much going on at the gym on a wednesday morning in the summer...i wonder how much that will change in the year...

then off to a few campus buildings to see if i can get a transfer class approved and then to prove my residency...please let this work...tuition will kill me if it doesn't...

home to read and try and figure out what we are going to eat for the next few weeks....j and i are starting in on an elimination diet to see what is causing issues...we have had suspicions of different items but this will help us out for sure...rice, potatoes, veg, fruit, and meat fish or poultry for 2 weeks...no wheat, soy, dairy...going to keep corn in there and if we still have issues after 2 weeks...we know to take out corn...then we add back one thing for one day and see how that goes...it is going to take a while but i think that it is going to be a good thing...so having to clear out things that i might be tempted to eat...but that is ok...and stocking up on rice, rice noodles corn tortillas etc...

after it was pouring rain for about 20 minutes i decided that it was probably going to stop...knowing the weather around here...so i was off to track practice...we did a set of 1600, 1200, 800, 400 with some drills warm up and cool down...i was totally drenched but felt good...ran the 1600 in 7.35 at about an 85% effort...was chatting with jeremiah about that...it used to seem utterly out of my reach to run any mile under 8...i like progress it's good...

tuesday swim-n-spin

early tuesday swim practice...pretty packed...4 in my lane...but all in all a good workout...felt like it went by fast..i guess that is because a lot of my swimming has been alone lately so swimming with others was fun...

worked on a bunch of paperwork for school...then ran some errands and picked up some food at central market...i love that place...always fun...

off to spin workout...that was also packed...but i had a front and center spot...that was fun...but weird because it's a recovery/rest week so i hopped off the bike early...and just relaxed for a bit...chatted with Jeremiah about training and trying to figure this all out...there is always so much to think about when training for an ironman...

bagel day

glad to be back to a week at home with no travel...sometimes it is just nice to be here...and back on schedule...and a recovery week at that..woo hoo...

am barton springs swim...2,000 with 800 warm-up then 3x400 45 seconds rest getting faster with each...i was totally able to do it...i was in the swimming mode for sure...it felt great...a good way to start...

saw eric from marathon group he was out for a run...always a pleasure...

came home to bake...banana bread for the house and zucchini breadx2 for joe...who drove to pflugerville sunday and logan who came out on the road to make sure that we were doing ok...after we were taking a little long to get back (we were waiting for people..who i guess didn't know we were waiting for them and went some other way)...started reading comfort me with apples...then it was time for bagels with amy...we made them out of baking with julia...half everything and half tomato basil...they are so good i can't even tell you....and really not that hard...i would and will totally make them again...

run workout...was short and intense...3x800 @ 5k pace on lou neff road...supposed to hold pace or descend...did 3.21, 3.17, 3.18 so not too bad...an 800 cool down then back to barton springs via the trail...a good workout...i could tell that i didn't have enough to drink...feeling a bit dehydrated...

spaghetti with chicken sausage and homemade sauce with salad and a glass of wine for dinner and episode of the wire and early to bed for me

heavy weekend

we switched up the training a bit this weekend so we could hit a charity ride on sunday...so saturday was a 15 mile run...started at the rock ~7.45am and did the scenic loop first...i remember this one being really hard...but i really enjoyed it this time...had some company with cathy then, courtney and elizabeth...headed back to the trail via exposition, lab...for 2x4.1 mile loops...jeremiah and i were the only ones doing the distance...he was somewhere up ahead...did one loop with elizabeth...then one on my own...the last bit was tough..crowded trail no new scenery..and i was feeling it...but i made it through for 2h 25m of running...had a gel at 45m then another at 1h 30m probably could have used a few sips of gatorade out there at the end to get me through...

i was pretty beat the rest of the day but did get some new running shoes and the farm share...we got these really pretty orange/brown sunflowers and a cantaloupe that i think i will crack into soon...made some tasty succotash with farm okra and tomatoes and an ear of corn...yummy...

sunday was a ride up on pflugerville...benefiting a rogue coach who was killed while riding his bike...T3 decided to do this ride as a team ride and to show support to the other training programs out there...they did notice and thanked us for being there...rode ~70 miles out there...did well with the infinite one bottle doubled up with 4 scoops one with 2 scoops...seemed to get me through just fine...it was hot and a bit twilight zone-ish at the end with the people in the rear of our group getting lost somewhere out there...but they had a map...and a cell phone so that was good...came in with a ride time of just under 4h...

felt not as worn out sunday as i did saturday...but really didn't do much for the rest of the day...just cooking, cleaning, chatting, reading...relaxing...very nice...j and i cooked some indian food for dinner and started to watch a movie...i found the movie kind of blah...and the food was delicious...so off went the movie...maybe we will get a better one next time...i went to check IMLive to see how the folks were doing at IMUSA :) nice work out there everyone!

my summer vacation :)

i spent this week in boulder visiting allison...my bestest friend from savannah...i haven't seen her since she moved out to CO almost three years ago...i know it is totally horrible...we had an amazing time...and it felt like we just picked up where we left off...only both of us were much happier and healthier than we were when we last hung out...it is so nice to have seen us both grow and both change but in similar ways...i think that means it is meant to be....

day 1...

got to the airport early CO time...koos picked me up and we drove to boulder...about an hour from denver...stopped by her BFriend's house...(roger...he is super great)...then on to catalpa house to drop off the suit case and head out for a three mile run...coach chrissie altered my schedule for me this week...i was w/o a bike (a tri bike) so it was an up in the running...allison is training for her first half marathon (on week 1 or 2 of training! yeah!) so we could do that together...yeah...we ran towards the mountains...and around a really pretty wildlife sanctuary lake...saw a deer...some diving ducks and a few other odd wildlife creatures all in the back drop of the rockies...totally took my breath away...well the altitude helped too :P

back to the house and out on bikes to vitamin cottage and whole foods to grab some stuff for cooking...making hummus and dinner...and some breakfast stuff too...back to the house to make/eat hummus...yum...and then off to visit becky....another friend from savannah living in boulder...total coincidence...we rode past the boulder community gardens....then we chilled with her cat and had bloody mary's....forgot that you have to watch becky with the booze...she mixes a stiff one :P

the off to allison's to cook and chill with roger...just chatting and getting to know each other over some wine, polenta with portabella mushrooms in a cashew Alfredo sauce...sooo good...

day 2...

allison and i got up around 7am and had some coffee...got our act together and went for a run...we ran to her school...where i got to check out her class rooms...the meditation hall and the really pretty garden where she hangs out...she also told me about the hike that she would do between classes...hike up a mtn...eat her lunch...hike back...uhm...yes, i am totally jealous of that :)...back from our run...koos cooked me some pancakes that were really delicious while i check my e-mail and chatted on-line with my hubby...then she was off to her nanny job for a few hours and i was left to chill...but of course i couldn't...and went for another run around the lake...then back to read for a little...roger came by and got me to go to the y to get my swim in for the day...i was riding a schwinn ten speed that was wicked old and that was stuck in a wicked tough gear but totally fun to ride...we split a lane for a bit then he was off (he's also a triathlete and racing this weekend)...i finished up my w/o and rode back to catalpa house to shower and read a bit more...koos got back from work and we went to the farmer's market...totally sweet...we grabbed carrots, apricots and some local raw granola for our movie later and the we all went to our respective booths to grab some dinner...i had some wicked good thai rice noodles with tofu and peanut sauce...then off to red rocks to watch labyrinth...wow that place is awesome...

day 3...

up early to swim at the y...then off for a hike at chautauqua...it was totally amazing...drive for 6 minutes from her house and you were at these amazing mtns...we hiked to royal arch...and then back down for a total of 3+ hours of hiking...



then it was time to head out to sleepy time drive to visit the celestial seasonings tea factory...we took the tour, had some samples and bought some tea from the tea shop...they had ALL the flavors that they make...very cool...i loved it...and would totally do it again...how cute is this...the tickets were tea bag samples...

then we cleaned ourselves up and headed down to the pearl street mall to check it out and have some dinner...we stopped at kitchen for a drink...way too crowded for eating but i had a really good glass of wine and can say that i hung out there...then off to sunflower for a really yummy dinner that included awesome eggplant dip, a beet salad and undon noodles...yum...

day 4...

up early for coffee and toasted pancakes...then on the AB bus to the airport...it goes from boulder to denver with a few stops in between...totally easy...and fun...simple flying process...saw a former co-worker at the denver airport also getting on the austin flight...got in to austin and saw jimmy who i trained for cap tex with...weird...

any way...a great vacation and now back to training for the weekend...this is a big week with a recovery week next week :)

woot boulder!

early morning flight out of austin to boulder to visit allison whom i haven't seen in WAY too long...she got me from the airport and then we spent the day catching up...

running around a beautiful lake at the base of the mountains...a hot run at altitude...bike riding to the grocery store....making hummus...hanging out on the porch with another old friend from savannah...

cooking a great dinner and crashing late...day 1 was very nice...

i miss j and the cats...but there is a nice dog here that looks like a fox...

not so hot...

well the morning was...i was totally dripping trying to get the wet suit on at barton springs...yuck...but was successful....after a while...and swam my 800x2....one at an easy pace one at a strong pace...they were only 30 seconds different...hmm...i totally swear that i was swimming stronger that second one...but i was happy with the fact that i didn't even touch the wall or the bottom on the 800's just kept swimming...i was happy with the swim...

picked up a friend from savannah at the airport...she's in town to live at the zen center for a few weeks while on the path to being a Buddhist priest...she rocks...the zen center is very nice...i got to have a tour..home to cook and clean for j for the week...so he doesn't starve while i'm gone...then packing for boulder :) i'm excited...i've never been....should be awesome to see allison...it has been too long...

running w/o at the park...900 repeats with circuit training in the middle...x5...the weather had cooled off considerably by then and i was not really that bad...when i looked earlier it was 101...but the cloud cover must have done something...good workout...

couples race report

the numbers
total time: 1.24.25
swim: 21.00m
t1: 2.15
bike: 34.42m 24.2mph average
t2: 51 seconds
run: 25.34 8.15 average

i was paired up with a guy from T3 our team was in the mixed friends combined age 65 and up category...i was the first female in that category in my age group...uh confusing...but funny none the less...

got to the race site early...was one of the first ones in transition...i like that...i get the rack i want...end near the bike in/out...able to get my bearings...get a warm-up swim in...and just get settled...it's fun and funny to watch people getting ready for a race...a sprint to be specific...i saw folks loading bikes up with all this hydration and nutrition...is that really necessary...

around 7.30 we had a team photo...there were a ton of T3 folks out there...way out numbering any of the other groups...we also had many out there on the course as volunteers...saw lots of other folks out there too...from cap tex group and other places...nice to see them...

had the pre-race meeting...couldn't hear a word of it...but generally understood that the buoy we all thought was way too far away to be the one we were swimming to was actually the one we were swimming to...hrrrm...that got me worked up a bit...having those...how can i possibly swim that far (having really know idea how far it is...it just looks really far)...then me saying the whole course is two barton springs laps...you know you can swim that...anyway...i was worked up a bit...pesky of me...two waves started then our wave (i think was either the biggest or second biggest) my first co-ed start...was fine...not too much bumping around...found some toes after awhile...but had a really hard time sighting...had to bob a couple times to get my bearings...but by the time i rounded the first buoy i was over my nerves and just trying to stick to some toes that had a blue jersey on...i thought was perhaps one of my team mates...it was...that was nice...ended up feeling like the swim was a struggle...and slower than i had hoped...it was...but that is ok...

the jog up to transition was up hill...but good...trying to get the water out of my ears...and getting my breathing steady...grabbed the bike...no shoes on it...cause i was right next to bike out/mount line...and didn't have shoes with a loop to help get them on...would have been fine except the two girls directly in front of me stopped on the mount line...i was too close to get around them so had to wait (omg like a minute!) for them to get a move on...but i just put the hammer down and got the bike moving...glad the first part of the course was not as hilly as the later...my legs were burning on some of those hills...but i kept my cadence and speed up when i could...and did a lot of passing people...flying dismount with shoes on the bike and into and out of transition in no time...grabbed the emergency gel out of the bento box...just in case...and was off on the run...

was a little worried about the "off road" run...but i heard it was pretty good and not too hard to see where you were going...clicked off the first mile in 8m :) that made me happy...grabbed a Gatorade at the aid station (warm...yum) and kept up my pace for mile two...then came the hill...it felt huge...my legs were moving...but not very fast...people were walking...i kept running or at least what i thought i was doing was running...guess it was...then finally hit the top and could see the finish line...picked it up a bit...and crossed just behind my partner...funny...

overall i was happy with my race...i could always get better on the swim...and i will try...and practice so i can be...i had fun and finished with a smile on my face...hung in the group tent afterwards and wandered around talking to folks...thanks to all of you who were out there cheering...always appreciated :)

done!

completed couples....1.24.45...according to my watch...i haven't looked at the "real" time yet...but i think it's close...had fun and my legs held up...more race report later...my first sprint :)

long ride

saturday...one loop on the autobahn then out to RR12 on the fitzhugh route then back with a finishing loop on the autobahn...good ride...way better than the last time i did that ride (minus the mopac loops)...there was no rain...no trying to catch up to someone to ride with...no flat tires...a good day...i felt much stronger than i did that first ride wtih T3...that feels good.

racing couples...my legs are going to be tired... :)

off day...not

since i am racing sunday we are to get our long runs in before...i decided today was the day...met up with lisa and val and paul for a quick swim before setting off on the 13 needed for the week...how nice to see amy and Carolyn at the philosopher's rock just getting ready to head out on their long run too...so nice to see so many friends...

i was decked out in the new gear so that i could adhere to the nothing new on race day rule...and was swimming sans wet suit...some thought i was nuts...but hey...no wet suit sunday...so i might as well try that...my workout was 1200...600 warm up 400 build 200 fast...my first 200 i thought i might have to cut the workout short...i was working hard...and i didn't seem to be getting anywhere...but after that one i felt ok...still working much harder than in a wet suit...it's amazing...did some building and was coming in for the 200 fast...when i was almost there i had to take a breather...i was pushing really hard...and there were like a million people to avoid...so i flipped on my back for a few strokes then finished strong...ok that was too fast :)

paul left us and lisa val and i headed out on our run...it has been a while since i had a day off...last wednesday i think it was...and i won't get one for a while so i knew that this run was going to be a little on the slow side...i was glad to have company for 7 miles of it...i brought some power gels to test if the digestive system agreed with them...took one at 1.15 then one 40 minutes later...was feeling pretty done at the end...i might need to adjust my timing...i didn't look at the calories...but i imagine they are about 100 like all the others...i'll check...saw a lot of T3'ers out on the run today...guess everyone had the same idea to get it done...

back to barton springs to soak...i missed getting in before nine but that soak was worth the 3$...then off to packet pick-up...we got beer mugs... :) that is fun...i'm excited for the race...should be a good time...

thurs

thursday was spin in the am...nice small class...i like that one...i worked hard and it felt good...got some good yoga poses in to work out the kinks after class...and finally got my self into team colors!...jerseys came in and i got one to wear for the race this weekend...also got a nice hat with the team logo on it...i'm going to be decked out for couples...

home for a minute then off to meet with my adviser to try and get a few classes knocked off with transfer credits...it might be harder than i think to get the writing component one off the list...i didn't save all the papers i ever wrote...so we will see...then off to the bike shop to get the wheel for the trainer and to get my other wheel set back up with the liner...all was going well...until i found out that the cassette i need was a 10 not a 9 :( oh how sad was i...so it ended up being a bit more expensive but still with in my price range...got a couple more nutrition products to try...the hammer stuff...but i really liked the infinite so we will see...

night time was swimming practice...it was very sparsely populated and i got my own lane...it was the same workout from wednesday morning...so i tried to push myself and do a solid smooth pace...it worked well...and it was nice not to have to wait or try and catch up to others...i smoked through the workout in an hour...and was out of the pool just after 8...i was happy that i was going to have time to read a bit and maybe have a glass of wine before bed...and all that went out the window when traffic on 35 was not moving...i thought 8pm would have been fine...but no...traffic went from 3 lanes to one...so i got off at riverside...and inched off with everyone else who did the same thing...got home about 9pm...that was irritating...so i had a glass of wine and read my book even though it was past my bed time... :) i know i go to sleep early...

normal again..for a minute

up early to get to swim practice at courtyard that started at 5.30...i like swimming in the dark with the lights on in the pool...it looks totally cool...and nice and calm before everyone starts swimming...had a good workout with jeremiah leading the lane...it is always good to have someone in the front pull the rest of us along ended up doing about 2700m...

home to see j off to work...then i needed to get my act together for a meeting with my adviser thursday...trying to get all the school stuff taken care of before the semester starts...got to see amy for a second...yeah!...she is letting me borrow a cassette to put on my trainer wheel that is coming in at the bike shop...i'm excited to get my bike back to normal for the race sunday...

track work out in the pm...mile repeats...we were supposed to do 5 with an option for 6 if we were feeling great...negative splits the whole way through... mine were:
8.11
8.38 (no idea what happened here..i blame the wind)
7.55
7.35
7.11
i really put it out there on the last one...and wasn't really feeling 6...so two laps of cool down and i was done...felt like a good workout for sure...

a seriously long day

up at 4am to hopefully get on a flight home...were at the airport and in line by 4.45am to make sure we had actual seats on the plane to DC...everything went as planned and we were home in austin just before noon...amazing that it all went off with out a hitch when the day before it was a disaster...

j was off to the office to try and make up for lost time...and i was trying to sort through all my mail...clean up the house...and get things back to normal...

then off to spin class...i knew that i had a flat waiting to be changed at the training center...i got it on the way in from my ride wednesday so i got there a little early to fix it...well Mo said he would help...but he actually did the whole thing in about three minutes...it was amazing...i tossed my bike on a trainer and got on to get a little time in before core...30 minutes of core...then back on the bike for a good spin...i missed my bike so i was happy to be back on it...it felt good to be getting some serious workout time...did 1h 25 m on the bike ~25 miles (standing still)

pf chang for dinner since there was nothing in the house...in bed by 8.45 and sleeping very shortly there after...why is it that sitting on a plane makes me so tired...

weekend and monday

we have been having a great weekend at j's folks house...relaxing eating and actually getting some training in...ran the 5k friday...did a spin class and core on saturday...and was joined by my father in law for my long run sunday...did about 12 through the neighborhood...in the low 70's with very little humidity...oh yeah...it is going to be tough running in the heat again...

did some family stuff on the fourth and got to meet my second cousins in law...uhmm...they are related...really...just hard to explain all the once removed business :) cute kids...hung out with j's old high school gang...totally crazy they are all getting married, buying houses and having babies...guess we are of that age...one of the babies is due in the next few days...we are looking forward to that one...it will be the first one in our group of friends...got to see some fireworks and hung out around a fire...even some marshmallow toasting going on...i just looked i promise...very nice...

today however is another story...still at the in-laws...due to the ever so lovely airline industry...it was a frustrating morning of canceled flights and then rescheduling...then rescheduling again...ah well...one more day of vacation...so i went to the local community pool...decided that 2.5 lengths was a 25 and proceeded to swim about 1700 meters when an entire bus load of kids under the age of 8 got in an crashed my party...off the the gym for some core...the gravitron...and some running...did two rounds of the 2-2-2 workout after a 10 minute warm-up on the treadmill and then ran home from there...about 5 miles in all...with some speed work...the rest of the day was lounging in the grass...the northern kind...that is soft and not filled with fire ants...out for Mediterranean food and hopefully home in the morning....hopefully...

5k

22.52 :) second in my age group...my first podium finish!

happy 4th!

week day long ride

did my long ride today 45 from the training center to near buda and back...it was a nice ride...realy nice weather in the morning...rode with matt from T3 he's out of town this weekend and needed to get it done too...got back to the training center around 9.30 ran for 20 off the bike...felt good...a little slow at first then i got in to a groove and felt strong at the end...was getting all the gear off my bike and letting some air out of the tires...and went to let the air out of the bakc one and oops there was no air...must have picked something up riding in...i just left it...i'll change it when i get back...

did some last minute stuff around the house...then it was off to the bike shop to look into a wheel for the trainer...i've got one coming in next week...so hopefully this will be my last rear flat for a while...two in a week and a half is too much for me :)

track practice in the evening...it was the 2-2-2 workout...2 m 10 k 2 m 5k 2 m hard each with 1m 30s rest between...i did three sets...and actually got faster each time...that was good...i judged that by how far i got around the track on each one...got some good core work in...my abs were still sore from the day before...

tuesday

morning swim at lost creek...i got bumped into the T2 lane (read longer workout) with the big kids...i was not the fastest in the lane that is for sure...but it was a good workout and nice to be really challenged at 5.45am on a tuesday...my forearms were killing me from all the yard work i did the day before...so when i put the paddles on to pull i knew it was going to be a challenge...and i am no good at the pull anyway...yikes...i was able to keep up and felt good at the end...3350m!

home to clean the house...always exciting...

core spin in the evening...still a lot of people but not as many as the first two weeks...maybe it's because they added more workouts...so no shoulder to shoulder on the trainer...core was tough...we ended with a minute of plank on the stability ball...yikes...good spin too...i now understand why chrissie is called coach pain :) she really works us...was able to stay on cadence really well...tired legs at the end of the day...

double run

morning swim at barton springs...first w/o in the 20 week schedule...timed 200's...i did this workout before this just to see where i was...so i was curious when it came to the start of this schedule to see how my times compared...i was ~50 seconds faster on each 200 than i was 3 weeks ago...guess that is what a lot of practice will do for you :)

worked in the yard for the rest of the day...digging out the offspring of the three huge agave plants...trimming the parts of the grass that are still green and just general clean up...looks nice...would look nicer if it would rain some...

off to specialty run...core, warm-up, drills, jog to the start...and hill repeats...we were supposed to do 6-7 repeats of a hill loop that was ~1/3 of a mile...first one up the steep part second one the other way (there was a sort of stair stepped hill on the other side) getting faster with each repeat...only had time to do four then it was off to meet up with some folks from the marathon group to do a short memorial run for jordan...it was nice to be able to see some folks that i haven't seen in a long time...and nice to run in memory of a friend...

good day...good workouts...