Thurs.: Don't quote me on the log on the right. I've been pretty busy and I didn't keep track this week. The only thing I am 100% sure of is that I've rode twice with my husband, Marquis de Sade, who made it difficult for me to get back in the saddle each of the following days. Actually, it wasn't just him: the wind from Alberto made it very difficult for me early on in the week.

Sun.: Yikes, what a low-low training week. I'm going to try and ride every day next week, including back-to-back hard rides on the weekend.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

1,000 yds

2,000 yds

1,000 yds

2,000 yds

—

—

—

—

For the week: ~6,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

1.5 hrs

2 hrs

—

very hard effort

—

hard effort

mod effort

For the week: 5.5 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

off

6 mi

—

—

—

For the week: 6 mi

Weights

MON

TUE

WED

THU

FRI

SAT

SUN

core/legs

core/legs

core/legs

45 min

45 min

45 min

For the week: >2 hrs

Legend: Actual Planned

I've gained 5 lbs since the half 2 weeks ago. My plan is that I'll ride at least 6 days a week but I'll have to try and get some swims and runs in or I will not be able to maintain the mιnage ΰ trois I established with Ben & Jerry early this year. 

Wed.: I made Rob run a measly 4 miles w/me. Half-way, he turns to me and says, "I'm either going really slow or your running really fast." So, I dusted him and yelled back, "Now, you're going really slow." Of course, on the last 1/2 mile he spat me out the back and I huffed and puffed all the way home. 

I can't wait until we have our babysitter back. I am getting very sick of riding on the trainer. 

Sun: As you can see, there is no rhyme or reason to my schedule except consistent biking hrs. Run/Swim fell off the charts this week. Oh well.

Rode to St. Pete late in the afternoon w/Rob yesterday and the wind was pretty bad heading out. It was a good effort and I felt it in my legs when I rode in a group ride today.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

2,000 yds

—

For the week: ~4,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

1.5 hrs

1 hr

1 hr

1 hr

1 hr

indoor trainer

indoor trainer

indoor trainer

indoor trainer

indoor trainer

For the week: 12.5 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

6 mi

4 mi

—

—

—

For the week: 10 mi

Weights

MON

TUE

WED

THU

FRI

SAT

SUN

core/legs

core/legs

core/legs

core/legs

45 min

45 min

30 min

30 min

For the week: 2.5 hrs

Legend: Actual Planned

Gotta get back on track for the half. Didn't realize an IV post-race would allow me not to feel even the slightest soreness. Would it be illegal to do this after every race?

Mon: Piddled around the pool yesterday while Rob, Steve and Taylor swam laps. Rob wants me to go for a 4-hr ride w/them tomorrow but I don't think I'm recovered yet.

Tues: Ran intervals today and could barely manage 6:55 miles. I think I'm tired from the race. I'm happy though since I changed my running form ΰ la Gordon Pirie and it seems things are falling into place. The last period I was able to run miles around 7:00s was our final year in Miami when I ran in most of the Footworks road races. Since then, I've known that I still had it in me but after the move and then Renee's arrival, I just couldn't conjure up the motivation. Recently, much to my left knee's dissatisfaction, I had to start incorporating speed work. It's holding up but there are definitely good days and some bad ones. I also think what helped me at St. A's is that I stayed in my small chainring the entire bike portion so that my legs would be fresh off the bike. At previous races, I didn't look at the big picture and wasted a lot of energy mashing big gears in an attempt to clock top 3 in my AG's bike splits. But after Escape, I decided I had to play it smarter.

Wed: Ran sub-9:00s for 10 mile w/o any problems and then found myself seeing stars at 10.25 @1:30 p.m. Think I'll skip masters tonight and just do an ez 30 mins. in our FL.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

off

30 min

30 min

2,700 yds

off

2.4 mi - WOW!

—

FastLane

FastLane

@masters

—

Hurricane Man

For the week:  ~10,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

—

For the week:   10.75 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi 

12 mi

4 mi @ 8:30s

4 mi

—

i-pace

e-pace

bad knee day

t-pace out; barfing pizza on the way back

t-pace back

my training pace: e - 8:58 min/mile; t - 7:26 min/mile; i - 6:42 min/mile 

For the week: 32.5 Mi

Legend: Actual Planned

Gonna keep up the swimming and throw in a couple of spurts of intensity on the bike...but that's about all. Cooling my jets this week.

Mon: Wore rubberbands around my fingers @ swim because I discovered that I open my fingers during my pull. 

Wed: Took  the mile swim really easy and finished <30 min with a lot of sighting. I know, kind of slow but at least I didn't feel tired afterwards.

Thurs: Still using rubberbands...I wish I could swim as fast as my 12-yr old. She swam her 75s yesterday @00:45-00:49s and kept up with the high-school kids.

Sat: Tried to swim out to a buoy with Mary D but the wind was blowing from the east @20 knots making the ocean pretty choppy. I could only make it part of the way and decided I couldn't leave until I made a 2nd attempt. Luckily, Kathy F accompanied me and I made it out to the 1st buoy in order to clear the demons in my head. 

Sun: I saved my legs on the bike so I could run as hard as I could although I don't know how I ran that fast (I thought I clocked <47). I guess I spent the run leg punishing myself for my lack of moral integrity for not stopping when the girl crashed in front of me. But it also helps to have someone to duke it out with almost every mile (as well as hearing Lisa Feldt @ mile 4.5, "There you are, Donna."). Anyway, I did run as fast as I could and put myself in the med tent w/an IV immediately after crossing the line. 

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

3,000 yds

30 min

2,350 yds

30 min

off

.25m

1.5k

@masters

FastLane

@masters

FastLane

—

race course

32:38

For the week:  ~10,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

1:15 hr

off

1 hr

off

.5 hr

.5 hr ez

40k

ez spin

—

2x5 min

—

ez spin

1:11:45

For the week:   <5 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi

off

4 mi

3 mi

10 min

—

e

—

some accel.

e

45:09

my training pace: e - 8:58 min/mile; t - 7:26 min/mile; i - 6:42 min/mile 

For the week: <22 Mi

Legend: Actual Planned

Mon: Forgot how hard it was to swim nonstop in this dreaded pool of ours.

Wed: For the first time in 1.5 week, I didn't start my workout with a "heavy heart" feeling. Also, I didn't have to take an aspirin or ibu this a.m. 

Random thoughts during today's slow, long ride:

• it's best to just aim for squirrels in the street;

• this city doesn't spend enough money on pedestrian-friendly benefits like sidewalks, water fountains, and bike lanes;

• pedestrians don't know to walk on the rt side...neither do people who walk their dogs; 

• since I started training regularly, my lawn has turned from green St. Augustine grass to brown weeds and dirt; and

• squirrels are just stupid and deserve to be run over by my bike tire.

Fri: I pushed it a little on the run last night and am feeling my bad knee today. I also moved my run from mid-day to the evening since I've been beating myself up running in the hot sun. Unfortunately, my endorphins kicked in by dinner time and I was wide awake all night.

Sun: I learned some important things at the swim clinic yesterday. Hopefully, slight changes in my stroke will help me in the open water. I also learned by picking other triathletes' brains that I am not sighting enough.

Not too sure why I still ended up in the double digits for my bike total...can't seem to get off my saddle, nor do I really want to.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

30 min

off

30 min

off

1 hr

2 hrs

1 hr

FastLane

—

FastLane

—

FastLane

swim clinic

dunno?

For the week: ~9,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

1.5 hrs

3 hrs

1.5 hrs

off

2.5 hrs

1.5 hrs

—

moderate

steady

ez

—

moderate

ez spin

For the week:  ~10 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

6 mi

6 mi 

off

9 mi

4 mi ez

6 mi

e-pace

i-pace

—

 t-pace back

ran 2 w/Ray

—

t-pace out

my training pace: e - 8:58 min/mile; t - 7:26 min/mile; i - 6:42 min/mile 

For the week: 31 Mi

Legend: Actual Planned

Mon: Need a rest day. I take these as opportunities to catch up on chores and yard work. If I didn't, nothing would ever get done around here.

Tue: Have to ride the trainer for a few days since I have Renee home with me. My mind went numb before my arse did. BORING! Run went very well since funky knee thing doesn't hurt except whilst walking. 

Thurs: Week isn't going as originally planned because of the hr change, the girls being sick, etc. 

Found a hot spot on my VMO and worked on it. Knee felt good today on the run but it's starting to feel like summer. I will have to try and do the same to Rob's knee for a few days.

Fri: Another day on the trainer.

Sat: Had an awesome time in the hills with a group, including BAT members Martha, Anders, Kathy, May Li and Mary. That Anders is workhorse! Tried to do my fair share of the work but the wind got to me at times and rendered me useless. 

Ran 6 in the eve and what a glorious night to be out for a run. Was very tired when I got home though so I will commit a major sin by blowing off a long workout this week (the run). Starting Monday, it's run-build anyway.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

off

off

off

3,500 yds

3,000 yds

off

2,500 yds

I am...

—

—

nonstop

—

—

—

For the week:  ~9,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

1.5 hrs

1.5 hrs

1.5 hr

1.5 hr

>3.5 hrs

off

so very...

trainer

trainer

trainer

trainer

For the week:   ~10 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

6 mi 

off

5.5 mi

6 mi

6 mi

tired.

Tempo back

—

it's starting to get hot out there

—

—

For the week: 23.5 Mi

Legend: Actual Planned

Been eating a lot more cheeseburgers lately.

Mon.: Rob and I were feeling the effects of the weekend rides at master's. He left early while I struggled through practice.

Wed.: Run went well and so did my swim but I'm starting to feel like a zombie by the time evenings roll around. Rob's run didn't go so well since his VMO must be suffering from spasms from the 100-mile bike ride and his knee is giving him issues. When's he's down, I'm down. Don't feel motivated to get on my bike tomorrow.

Sat.: I was able to stay at the front of today's group ride and do a lot of the work. I feel like I get stronger on the bike w/each passing week. Unfortunately, all this cycling is giving my knee fits just as Rob is presently experiencing. Funny though, it hurts to walk and not run. I guess I'll take it.

Sun.: Blowing off my Sunday swim again this week because of lack of sleep. Poor Renee...she wakes up at all hours of the night because of her cold. Poor mom!

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

2,500 yds

off 

2,500 yds

3,000 yds

@masters

—

@masters

nonstop

For the week:   ~8,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

—

For the week:   11.5 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi 

12 mi

Went for a walk along the water w/Rob instead

2.5 mi 

4.5 mi

6 mi

—

ez brick 

—

For the week:  ~30 Mi

Legend: Actual Planned

It's all about the bike (and as always, my family) for the next few weeks.

Wed: Main set @ masters - 1 mile nonstop @ <31:00.

Sat. and Sun.: Hill-riding went extremely well and a friend took me over almost every hill in San Antonio to work on pedaling drills; on Sunday, main peloton went off pretty hard and spent a lot of energy trying to stay with them...after reaching the 3rd SAG stop, I decided against the additional 38 miles. My bum is officially sore. 

Missed the weekend swim and run but, oh well.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

>2,850 yds

off

~2,250 yds (p.m.)

off

3,000 yds

off

off

@masters

—

@masters

—

—

too tired

too tired

For the week:  ~8,100 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2.5 hrs

off

2 hrs

1hr

3.5 hrs

~3 hrs 

laundry

ez

hills & drills

hard effort

For the week:  12 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

6 mi 

10 mi

4 mi

4 mi (p.m.)

off

off

yard work

—

——

—

calves too sore

For the week: 24 Mi

Legend: Actual Planned

Mon: Was able to do my 100s @ 1:35s (I know that's slow but not for me). 

Wed: is it a given that one must lose several toenails when increasing running mileage? 

Sat: Was able to recover better on the hills but there's still so much to learn. Hopefully, experienced riders will bear with my inexperience. 

Sun: Today, I found myself able to keep up with some very fast guys without much difficulty despite being tired from yesterday's long hill ride. Although bike-build doesn't start until tomorrow, I would consider this weekend part of it.

Time to start cranking up the FastLane...Y pool was disgusting. 

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

~2,500 yds

off

3,000 yds (p.m.)

off

2,500 yds   (a.m.)

off

2,000 yds  (p.m.)

@masters

—

very tired@masters

—

—

—

cloudy & disgustin'

For the week:  ~10,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

1.5 hrs

off

4 hrs  (a.m.)

3.5 hrs  (a.m.)

—

ez

For the week:   11 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi 

14 mi (a.m.)

4 mi

4 mi (p.m.)

6 mi (p.m.)

3 mi (p.m.)

—

ez

e-pace

—

For the week: 35 Mi

Legend: Actual Planned

Week started off well. I actually felt decent at Tuesday morning swim practice (probably because I took a rest day) and Wednesday's long run wasn't as taxing as last week's 10-miler...was extremely busy with designing an annual report so I missed my nighttime swim.

Rob and I made rookie mistakes at Saturday's TT. Live and learn. He maintained a 27mph average but he was still disappointed in his performance. Oh brother, what I would do with for a time like his (15:36). I did manage to come in only 2:30 after him so I should be happy (4th). My average was 23+mph...but I wanted it to be >24. I'm gonna make it there even if it kills me. 

Man, the number 1 girl, Allison Schneider, kicks A-S-S!

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

off

~2,500 yds

off

3,000 yds

3,000 yds

off

off

@masters

—

—

—

—

—

For the week:  ~8,500 yds (not a very good swim week)

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

1.5 hrs

off

3.5 hrs (got bit by a dog)

3 hrs

—

ez

+7-mi TT @18:07 min

hard effort last 1.5 hrs

For the week:   10 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

5 mi 

12 mi

off

6 mi

6 mi

4 mi

—

slow, very slow

For the week: >33 Mi

Legend: Actual Planned

My goal at the beginning of this week was to bring the run up >30 mi. Wednesday's long run was the first since October. Knee w/o ACL or medial meniscus held up but endurance, zilch. Also started incorporating intervals in my cycling.

Sat: Rob and I started running in a nice under-utilized park that has a 1.47 running trail that's forgiving to both my knee and his ATs. 

Sun: changed a flat on my clincher for the first time. Got so frustrated with the Vittoria tire that I threw my wheel down on the ground. Man, those are a b**ch to change. It took me almost 20 minutes.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

2,000 yds

off

2,500 yds

off

2,500 yds

off

3,000 yds

—

@masters

—

—

—

For the week:  ~10,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

2 hrs

off

3.5 hrs

2 hrs

—

4x6 min

ez

For the week:   9.5 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

4 mi 

5 mi 

10 mi

off

6 mi

4.4 mi

4.4 mi

—

For the week: >35 Mi

Legend: Actual Planned

Mon: I don't know why I showed up at swim practice Monday night. My pulse wouldn't settle down after the first interval. Still fried from the du. 

Sunday bike ride in the hills got rained out so Rob and I rode locally... had to send him on his speedy way after 25 miles...just couldn't keep his pace 2 days in a row. Watched the marathoners suffer through wind and rain. Felt bad for them.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

2,800 yds

off

2,300 yds

off

2,000 yds

2,500 yds

off

—

@masters

—

—

—

—

For the week:  ~9,600 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

2 hrs

off

3.5 hrs hard

>2.5 hrs

—

windy

fierce headwind

For the week:   10 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi brick

8 mi

6 mi

5 mi

off

5 mi

—

bah! 

1st 4 mi not bad 

damp air affected bad knee

For the week: 28 Mi

Legend: Actual Planned

Sun: The du today was  my first hard effort/race of the year. It hurt but not as bad as the fact that I came off the bike with the 2nd OA female and lost several minutes to her on the 2nd 5k. Damn, she was also in the 40-44 AG. I need to start picking up my run...

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

2,500 yds

off

2,600 yds

off

2,000 yds

off

off

@masters, PRed on my 100

—

@masters, Chris kicked my ass-AGAIN!

—

—

went to a concert for the 1st time in my life: Bon Jovi

—

For the week:   7,100 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

2 hrs

off

4 hrs (am)

Chilly Willy

—

—

—

—

—

1.5 (pm)-legs fried

10 mi@~26:something

For the week:   ~ 8 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi

4 mi

4 mi

off

2 mi brick (am)

Chilly Willy

—

—

—

—

—

—

5k(1):~23:00 min;

5k(2):~26:00 min :(

For the week:  20.2 Mi

Legend: Actual Planned

Decided to start a structured plan this week after registering for Disney...had a wonderful break after MiamiMan in November although I did maintain decent hrs. on the bike since Rob wanted to ride w/me on the weekends.

Wed: Steve Mandel provided me with his company most of the way; of course, he was barely breathing and I was gasping.

Sat: My 2nd time in San Antonio (this time with with seasoned, versatile riders Martha, Linda Musante, and others) hurt like hell— much more than when I rode with Rob, Taylor and Martha 2 weeks ago. I think I need a new road bike because I can't get any power on my tri bike...also, totally confused on how I should be positioned while ascending.

Running mileage really low but it is the start of the season.

Swim

MON

TUE

WED

THU

FRI

SAT

SUN

2,500 yds

off

2,500 yds

off

1,500 yds

off

1,500 yds

Masters Swim

—

Masters Swim

—

—

—

For the week:   8,000 yds

Bike

MON

TUE

WED

THU

FRI

SAT

SUN

off

2 hrs

off

2 hrs

off

4 hrs (am)

3 hrs hard

—

—

—

—

—

hard hills

w/Rob

For the week:   ~ 8 hrs

Run

MON

TUE

WED

THU

FRI

SAT

SUN

off

4 mi

8 mi

off

4 mi

off

off

—

—

—

—

—

—

—

For the week:  16 Mi

Legend: Actual Planned