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NOTE: The following discussions contain some strong opinions. If you don't want to read controversial, personal opinions, please do not read on. I do not like "knee-jerk" liberal or conservative philosophies. I try to be open-minded, but certainly have my own biases. I hate "political correctness" and tend to overreact against those who practice it. - Bill McArthur, aka Hungry Mother (hungrymother) and Computing Doc (computingdoc). . To find our what I'm doing in real life, click here and choose "Current Activities" from the menu bar. Also, check me on FaceBook under William George McArthur.

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by TwitterButton.com

10/20/13 comments

weight: 160

   This was the day for the Detroit Marathon. I had a healthy summer season and a good Philadelphia Half Marathon in September. My training went OK except for my 18 mile run when I bonked at the end. I did feel that trying to keep up in swimming, cycling, and kayaking kept me from getting enough mileage on my legs for the marathong distance; I'm not good at coaching myself, so I'm not sure about it.

   This year I took an extra night on the road from Delaware to Detroit, and my legs definitely felt better for it. I also wore compression socks for all of the driving. I stayed at the Marriott at the Ren Center for the third straight year and had a much earlier and better dinner the night before the race. On race morning, I awoke at 4:00 AM and felt very good. I had breakfast and then got my drinks and gear together for the event. It was 39 degrees outside, so I wore gloves and a hoodie sweatshirt over my running clothes. I left the room at 6:00 AM, since the start was at 7.

   I only had a .8 mile walk to the start, so I just tried to stretch my legs (I had already warmed them with a hot shower in the room). As I waited in Corral G, I thought about my race goal of 4:25 for a BQ and the 10 minute/mile pace that would provide that finish. I also thought about holding back a bit for a couple of miles and to keep an appropriate pace going up the Ambassador Bridge into Canada. I turned my music on with about 15 minutes to go for the start.

   I started out comfortably and concentrated on not tripping over discarded clothing or potholes in the dark. I discarded my hoodie and gloves as I began the ascent on the bridge at about mile 4. As I started to descend into Canada, I picked up the pace slightly in order to handoff to leg 2 of the relay with an hour split. I made the handoff to my neice and then stopped to remove the relay chip from my shoe.

   I continued on and came back to the U.S. in the tunnel, climbing a bit of a hill out of the tunnel at about mile 8. At this point I was cruising at about goal pace and feeling good. My hydration/fueling was going well and I was in good spirits. I was happy with my half marathon split of 2:10, just about perfect for my plan.

   Somewhere around mile 18, my left knee started to hurt. I took a couple of Xtra Strength Tylenols and continued. Around this point I thought that I stepped on a nail. The middle toes on my right foot were really hurting. I stopped and pulled off my shoe. I massage my foot and put the shoe on again. I think one of my toes overlapped the other, causing the pain, which occurred no more. My legs started to fade and I decided to power walk the miles from 19 to 20, 21 to 22, and 23 to 24, and then run to the finish. I hadn't been doing any power walking training, so my pace wasn't as good as it could have been (note for next time). I wasn't able to push the pace when I ran from here to the end.

   When I reached mile 24, I thought that I'd be able to run to the finish, but I had to stop and power walk for a few steps several times before the finish. I was OK at the finish line, just tired, achy legs, and some disappointment with my finish time of 4:50.

   A few minutes later, I was happy with my performance. I did the best I could; no one can ask for more. It turns out that I was 4/7 in my AG, missing 3rd place by 5 minutes and beating 5th place by over an hour.

   Out of curiosity, I calculated my percentiles (percent of people I beat) for the 5 marathons that I've done:

Detroit 2013 - 39% (4th in AG)
Detroit 2012 - 25% (4th in AG)
Disney 2012 - 70% (3rd in AG)
Disney 2011 - 19% (17th in AG)
Atlanta 2010 - 25% (2nd in AG)

I'm not sure what those numbers really mean, but I'm good with the outcome. I'm not giving up on trying the BQ; I'm thinking about Disney in 2015 (maybe the Dopey). Next year in Detroit, I'm going to run the 6.4 mile second leg in the relay and try to give the team a boost with a good split. My relay finished in 4:35.

Here's the GPS report, messed up by the tunnel around miles 7 and 8:

http://connect.garmin.com/activity/394863390

Nutrition

Breakfast: 2 bagels and jam; drank 2 cups of coffee and a bottle of Heed with the meal.

pre-race: 2 Clif Bars, popped 5 Endurolytes

race: 7 oz. of Heed mixed with Hammer Gel at miles 4, 8, 12, 7 oz. of Perpetuem mixed with Hammer Gel at miles 16, 20, and 24; 5 Endurolytes at miles 8, 16, and 24

post-race: banana and a bottle of water

Lunch: nothing

Dinner: seafood gumbo and crawfish etoufee at Fishbone in Greek Town; drank a bottle of Peligrino with the meal and ate a couple of rolls

2 cups of Sleepy Time tea before bedtime

06/18/13 comments

weight: 164

   Today was my first run since EagleMan, a four miler on the trail. I walked for 2 miles to start and then took off running. I felt very good through 3 miles, then I lost my mental focus and struggled a bit for the last mile. My foot felt OK throughout the run, but my right heel was pretty sensitive afterward.

Here's the report:

http://connect.garmin.com/activity/329705871

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: vegan pizza at Half Full in Lewes; drank a bottle of Peligrino with the meal

2 cups of Sleepy Time tea before bedtime

06/17/13 comments

weight: 165

   This morning I had a bike workout :

Bike, out on the road, 25 miles total, keep your cadence between 85-90 rpms the entire ride, including warm up and cool down, make the gears as challenging as possible putside of warm up and cool down.

I tried to keep up the intensity and managed to for 20 miles. Then the upper outside of my right foot started to hurt, maybe a cramp, which caused me to cut back on the intensity for the rest of the ride.

Here's the report:

http://connect.garmin.com/activity/329273720

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/16/13 comments

weight: 165

   I headed out fairly early for kayak intervals in the loaner kayak:

Kayak, total time is 2 hrs 25 min I believe, 10 min warm up/20 min hard/5 min recovery/15 min hard/5 min recovery/20 min hard/5 min recovery/10 min hard/5 min recovery/20 min hard/5 min recovery/5 min very hard/10 min cool down.

Here's the report:

http://connect.garmin.com/activity/328722497

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa pasta with marinara sauce; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/15/13 comments

weight: 165

   I was dreading trying to swim at the Y on a Saturday, but I headed over for the 7:30 AM opening. Somehow I was able to have a lane of my own for the workout:

300 swim
200 pull
100 kick on side with zoomers, alternate sides
 
do this set 3 times:
200 pull on :10 rest, mod effort
2 x 100 swim on :05 rest, mod effort
50 EZ/100 HARD on :10 rest
3 x 50 SPRINT on :10 rest
 
200 cool down
________________________________
2900

Here's the report:

http://connect.garmin.com/activity/328046517

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/14/13 comments

weight: 165

   I was about to head out for a 30 mile bike ride when I noticed that it was 67 degrees and windy. I settled for a double header The Sufferfest - Cycling Training Videos: 1. http://www.thesufferfest.com/video-sufferfests/a-very-dark-place/, 2. http://www.thesufferfest.com/video-sufferfests/hell-hath-no-fury/ (better scenery). Total time 2:06.

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa pasta with marinara sauce; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/12/13 comments

weight: 165

   I figured that a Sufferfest would provide for the prescription for my bike ride for today. It was 53 minutes, with lots of high cadence. I continue to be amazed that I have no aches or pains except to my right foot, and that's not bad. My only explanation is that I must have done all three legs in training mode, rather than race mode. That doesn't even make sense to me because over 7 hours of just walking will cause some sore muscles. Maybe it's just good coaching!

   Because of the dire forecast for tomorrow, I decided to kayak for a while this afternoon. I borrowed a small kayak from the place that's fixing my leaky hatches. I paddled for 8 miles in 2:13. It was a good workout, but I classified it as recreation because of the kayak: http://connect.garmin.com/activity/326953595.

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/11/13 comments

weight: 165

I spent a long time cleaning the mud off of my bike; it was a mess. Otherwise, it was a day to lay low. I still had no body soreness and my right foot felt better.

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/10/13 comments

weight: 165

We drove up to Glen Mills for Garrett's last day of Kindergarten show at Garnet Valley HS. The show was mercifully short. We and the Stoops family, including Phil's mother Olive, ate lunch at California Taco. I was able to put together a vegan burrito. I wore compression socks on the drive up and back. Curiously, I had no body pains or soreness except for my right foot.

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: vegan burrito at California Taco; drank a bottle of tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/09/13 comments EagleMan 70.3

weight: 165

I awoke at 2:00 AM ("Disney early"), grabbed my breakfast stuff, and went to the hotel breakfast room. The hotel manager put on a pot of fresh coffee while I poured myself a cup of the older brew in the carafe. I ate my usual pre-race breakfast alone, in the very quiet hotel. The weather forecast looked excellent. I drank a half cup of fresh coffee to top off the meal.

A funny thing happened on the way back to the room: I couldn't get my room key to work. The desk clerk cut two new keys for me which didn't work. The manager tried her master key which didn't work. We were staying in a handicapped room (due to my plantar fasciitis?), so the manager had me press the buzzer which rang in the room. Then, I tried twice to call Cathy's cell phone. I didn't know it at the time, but Cathy heard all of that and chose to lay in bed and ignore it. Finally, the manager got my newest room key to work. Cathy wasn't happy being up earlier than planned, but was a trooper about it and got ready for the day.

We checked out and were on our way to the race site by 4:00 AM. We found a good parking spot on Talbot Street and hung out in the car for a while before I carried my transition backpack, drink bottles, and bike pump to the transition area, which was soggy and muddy. I pumped up my tires, filled my hydrocell and fuel belt, and headed back to the car to drop off my pump, a tarp, and the empty drink bottles.

When I re-entered transition, I got my body markings. When the sun came up, I got a view of a lot of very upscale tri-bikes and a lot of experienced triathletes. The announcement came that the swim was wetsuit legal, so I donned my wetsuit before exiting transition.

Cathy was down at the swim start, so I joined her and tried to control my nervousness. It didn't help to see all of the very fit athletes. I tried to concentrate on the mantra, "I'm rested, trained, nourished, and ready." I got set for the swim, entered the water with my sixth wave, and started to swim. My race was on!

Swim:

The course was clockwise, so my stronger right-side breathing was suitable for most of the way. The turn buoys were red and the course buoys were yellow, but so were many of the kayaks scattered around the course. The kayaks made sighting a bit confusing. I kept a steady stroke and tried to avoid being kicked (successfully) and being hit (failed, a female socked me in the right cheek as she passed by). I stayed calm and was comfortable in the water.

We headed into the current to the first turn buoy and then swam in some choppier water to the next turn buoy. On the home stretch, I was able to sight the swim finish arch. The water got pretty shallow as I neared the finish beach, so I walked with arm pulls at the end. As I stepped out of the water, I saw that I had swum the course in 60 minutes, which was what I had expected. [I might be slow, but I'm consistent.] As I sloshed my way back into transition, I experienced the muck filling the ins and outs of transition.

Bike:

There was very little space in the transition area, so it was a challenge to strip off my wetsuit, stow the wetsuit, dry my feet, pull on my socks and arch pads, put on my helmet and sunglasses, and put on my bike shoes. I was reminded that the Philly MuckRuckus was held this same weekend as I schlepped my bike through the muddy bike out chute. I wondered if my muddy cleats would clip in, but they did, and I was off. I settled into an easy pace and took a couple of sips from my hydrocell. My hydration/fueling strategy was to take a sip of Heed every 5 miles and sips of Heed, Heed/Gel, Heed every 10 miles. I've used this for 3 half distance duathlons in the past and it seems to be right for me. I was averaging about 17.7 mph for the early miles and thought that I might be able to ease up to an 18 mph average for the course. However, the wind started to bother me and my average speed decreased to 16.9 mph by the end. My right foot was beginning to hurt as I piled up miles, so I worried about how the foot would feel during the run. Normally, I ride the bike with abandon in duathlons and triathlons, but I was being uncharacteristically conservative here. For some reason, I was also worried about flat tires, although I was carrying 2 tires and 2 tubes, with 3 CO2 cylinders. I did several duathlons, including 2 half distances ones, without any provision for a flat, so why was I worried?

I think that I wondered if I would ever complete a half IronMan. The year leading up to EagleMan had been filled with injuries: groin pull at Philly MuckRuckus, cracked ribs before Philly Half Marathon, kayak ramp slip the day after the HITS tri, arthritic knee pain, and plantar fasciitis causing me to cancel two half distance triathlons in March and May. During the 56 miles on the bike, I had a long time (longer because of slowness) to think about that. I think that I slipped into the mode of surviving the event instead of being willing to bleed from my eyes to do the best that I could.

My main impression of the bike ride was being passed by young men and women charging by on their expensive bikes. Secondarily, it was a beautiful course to ride, with little traffic other than a few rednecks blasting by in their pickups. The wind bothered me more than it should have.

My son Bill taught me to concentrate on the fact that I'm clipped-in as I charge into the dismount point. The muddy run-in with the bike was disgusting. The muck was 8 inches deep. Normally, at this point in a triathlon, I feel comforted by not missing the swim cut-off, and not getting a flat tire on the bike leg. I feel sure that I'm going to finish. Not this time, because I wondered about my right foot.

Here's the report:

http://connect.garmin.com/activity/326312453

Run:

I started slowly on the run and was happy that my right foot wasn't hurting too much. My legs didn't feel as though they would be able to allow me to run the whole course, and the out and back nature of the course is always bad psychologically for me. So after about 2.5 miles I started to walk. I hate when that happens, and I think that it's mostly mental for me. I formulated the game plan of power walking for a half mile and running for a half mile. The run course was a hot one, so I stopped to pack my cap with ice at the aid station at every mile. I ran the last mile to the finish, and felt better that I should have, epitomized by my finishing medal photo, where I look like I was just ready to start my day.

Here's the report:

http://connect.garmin.com/activity/326306961

Afterword:

It took a while for me to organize all of my stuff in the transition area and get everything back to the car. I had been carrying a car magnet for several months, hidden in the console, waiting for this moment. I put the magnet on the back of the car, marking a victory of sorts. I'm thankful for the training regime of Coach Nicki and the forebearance of Wife Cathy in getting me here.

I was able to drive home without any problem. My right foot hurt, but otherwise I had no pain. I had the energy to organize my stuff when we arrived back home in Lewes.

I found that I came in 7 out of 9 in my age group, mainly because of the bike leg. It took me quite a while to stop dwelling on my lackluster performance and to embrace the bigger picture, completing an IronMan 70.3.

My array of bottles after cleansing in the dishwasher presented quite a sight. As the days passed, I was amazed, that I had no soreness in my whole body except for my right foot. I found that kind of eerie, but Coach Nicki has the theory that her prescribed high cadence bike training caused that result.

Nutrition

Breakfast: 2 toasted bagels with jam; drank 2 cups of coffee with the meal; popped 2 Xtra Strength Tylenols (for later pain) and 5 Endurolytes.

pre-race: 2 Clif Bars

race: 32 oz. of Heed and 15 oz. of Heed mixed with 2 Hammer Gels on the bike; 8 oz. bottle of Perpetuem mixed with a Hammer Gel at miles 4, 8, 10, 12 of the run; popped 2 Xtra Strength Tylenols and 5 Endurolytes at mile 8

Lunch: Clif Bar in the car with a bottle of Recoverite

Dinner: vegan pizza from Grotto; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

06/08/13 comments

weight: 165

I had a great night's rest, sleeping in past 6:00 AM. I quietly donned my workout gear and headed down to the hotel fitness center. I spent 20 minutes on the stationary bike and 20 minutes walking on the treadmill, just to keep my legs loose.

When I returned to the room, I jumped in the shower and then we headed down to breakfast. Back at the room, I got my bike ready for the mandatory bike racking. The weather radar showed that more rain was due, but it looked as though we could arrive around 10 AM at the transition area before the rain hit. We parked near the Dorchester County Y on Talbot Street, and figured that this would be an excellent place to park on race day as well. As I entered the transition area, the rain started coming down hard. I found my bike rack position, number 466, and used both tarps to help protect my bike.

Cathy and I scoped out the swim start, the swim course, and the swim finish before sloshing back to the Rav. We drove to downtown Cambridge and shopped in a drugstore/variety store. Because of a recommendation, we walked to the very popular Jimmie and Sooks restaurant, filled with triathletes and their families. The food was great.

After lunch, Cathy suggested that we go to a movie to get me off of my feet. It was a great idea! We saw Hangover 3 at the Cambridge Premier Cinemas. Afterward, we went for an early dinner at a pizzeria on Route 50.

Back at the room, I mixed my drinks for the race. We also packed as much stuff in the car as we could. I got to bed very early.

Nutrition

Breakfast: 2 toasted bagels with a banana; drank 2 cups of coffee with the meal.

Lunch: pasta at Jimmie and Sooks restaurant in Cambridge; drank an Arnold Palmer with the meal

Dinner: pasta at a pizzeria; drank an Arnold Palmer with the meal

2 cups of Sleepy Time tea before bedtime; 2 Clif Bars for a snack

06/07/13 comments

weight: 165

I was really happy that Cathy decided to travel to EagleMan 70.3 with me. Tropical Storm Andrea was combining with a cold front to bring lots of rain to the Mid-Atlantic area. We decided that we should leave just after lunch to drive to Cambridge, MD for the event. I had bought a couple of 6x6 tarps at Home Depot and used one of them to protect my bike on the drive. We drove through lots of hard rain, but arrived at the Comfort Inn in Cambridge after an hour and a half on the road. When I made my reservation about a year ago, I thought that the hotel would be a seedy roadside place to crash while in Cambridge. It was a big, pleasant surprise to find a modern, clean hotel and a spracious suite on the first floor for our stay. My first priority was to get the bike in the room and wipe it down.

We were among the first to arrive at packet pickup in Sailwinds Park, on the Choptank River. The rain continued, but the registration and expo were under cover. I was amazed at the number of registrants that were walking around with IronMan 140.6 shirts. I knew it would be a strong field of 2700 athletes, but I was still impressed. I was also impressed with the quality of the race shirt and the EagleMan backpack given during registration.

After registration, we drove over to Great Marsh Park to see the transition area. With all of the rain, the park lived up to its name. The rain was getting harder and it was foggy, so we decided that we should head back to the hotel for the rest of the afternoon.

The front desk told us about the Suicide Bridge Restaurant, so we drove there for dinner. It was a 20 minute drive through a sparsely populated rural area to the restaurant. The rain had finally stopped. We were amazed at the full parking lot at Suicide Bridge. Cathy had called for a reservation which earned us an excellent corner table with a view of Cabin Creek. Cathy enjoyed a wonderful crab cake, while I had a very satisfying pasta dish made especially for me by the chef. This was a great restaurant, definitely warrenting a return visit when we're in the area.

The night before the night before is the critical time for a good night sleep, so I hit the hay early. The bed was very comfortable.

Nutrition

Breakfast: 1/2 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: pasta at Suicide Bridge Restaurant; drank a glass of club soda with the meal

2 cups of Sleepy Time tea before bedtime; 2 Clif Bars for a snack

Another Lapse of missing narrative, but here are the garmin connect reports:

06/05/13 (swim): http://connect.garmin.com/activity/323460584

06/04/13 (run): http://connect.garmin.com/activity/322820321

06/03/13 (swim): http://connect.garmin.com/activity/322303933

06/01/13 (paddle): http://connect.garmin.com/activity/322460980

05/30/13 (swim): http://connect.garmin.com/activity/320471789

05/30/13 (run): http://connect.garmin.com/activity/320307140

05/30/13 (bike): http://connect.garmin.com/activity/320308714

05/28/13 comments

weight: 164

I decided to do a Sufferfest on the bike trainer in the morning, since it was raining. In the afternoon, when the weather cleared, I went out for a set of kayaking intervals, scheduled for tomorrow. Unfortunately, I couldn't remember the details, so I did repeats of 20 hard and 5 easy.

Here are the reports:

http://connect.garmin.com/activity/320023325
http://connect.garmin.com/activity/319588013

Nutrition

Breakfast: 1/2 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

workout: bottle of Heed on the trainer

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

workout: 2 bottles of Heed on the kayak

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/26/13 comments

weight: 164

In consultation with Coach Nicki, we decided that I would use the Masser 5 Miler as the fisrt half of my longish run for today. I ran at a reasonable training pace and just continued running to the Breakwater Trail. After I had completed 10 miles, I jogged a half mile or so back to the Cape Henlopen High School, where I was parked. At about mile 4, my right foot started to hurt pretty badly. I talked myself into ignoring the pain and continuing to run. Actually, the pain diminished somewhat as I went along.

Here are the reports:

http://connect.garmin.com/activity/318244897
http://connect.garmin.com/activity/318244914

I spent the rest of the day limping a bit. I'm torn between ignoring the foot and toughing it through until after Eagleman and curtailing running until Eagleman. Meanwhile, I'm stretching, icing, using my night splint, running anti-inflammatory cream on it, and feeling sorry for myself. Sometimes I'm such an asshole that I have to laugh at myself.

Nutrition

Breakfast: 2 bagels with jam; drank 2 cups of coffee with the meal.

pre-workout: bottle of Heed; 2 Clif Bars at 1:00 and 0:30 before the workout

workout: two 7 oz. bottles of Heed mixed with a Hammer Gel at miles 4 and 8

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/24/13 comments

weight: 164

I decided to wait until 2:30 PM, when there are 4 lanes for lap swimming, to do my swim workout:

10 minute warmup, mixed strokes, just set your watch to beep when the 10 minutes are up

timed 1600
  - no breath 2 strokes before and 2 strokes after the wall
  - focus on long strokes

100 easy cool down
__________
2000-2200

I had a good swim today. It was a miserable day outside with temperature dropping all day (now at 55) and rain. I was able to have my own lane after the warmup. I swam a total of 2100 yards in 55 minutes. The timed 1600 was at 41 minutes. In the GPS detail below (note that the GPS thought I turned when I pulled down my swim cap mid-lap) each return lap (right-side breathing) is faster than each out lap (left-side breathing). This concurs with my feeling that I swim a bit faster when I breath on the right, which is strange because I'm left-handed. Also, when I breath on the left, I tend to drink more water. Anyway, here's the timed 1600:

https://connect.garmin.com/activity/317431467.

I'm still slow, but I'm not ashamed of that swim.

Nutrition

Breakfast: 1/2 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

Lunch: fruit with smoothie topping; drank a cup of coffee with the meal

post-workout: bottle of Recoverite

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/23/13 comments

weight: 165 (actually the first true weight in quite a while)

I scanned the radar and wondered whether the weather with 90% chance of rain would permit me to do my biking and running workout:

Long bike day followed by a short run, 10 minute warm up, 48 miles of this set: 2 miles hard with 1 mile recovery, 10 minute cool down, take 2 min or less transition into 10 minute run, your goal is to get the rubber out of your legs by the end of the 10 minutes, for the bike, the hard 2 miles are at a cadence of 80-90, gearing is hard, the recovery mile is a cadence of 95 in a very easy gear.

I got my stuff organized and got out fairly early. The wind was howling from the south and was very disruptive for most of my loop, except for the slightly downhill, north-facing straightaway. Because of the way I have my Garmin watch setup for the bike, I modified the workout slightly:

10 minute warm up, 48 miles of this set: 10 minutes hard with 5 minutes recovery, 10 minute cool down, take 2 min or less transition into 10 minute run, your goal is to get the rubber out of your legs by the end of the 10 minutes, for the bike, the hard 10 minutes are at a cadence of 80-90, gearing is hard, the recovery 5 minutes is a cadence of 95 in a very easy gear.

Because of the strong wind, my average speed seemed destined to keep me on the bike for 5 hours. Also, on the recovery 5 minutes, I couldn't get my cadence to 95 rpm, even in granny gear. I kept with the program for 2 hours, and then changed modes to just trying to do the best I could with my speed without regard for my cadence. This allowed me to finish 52 miles on the bike in 3:52. My ass was kicked pretty good, but my legs felt OK for the 10 minute run afterward.

Here are the reports:

https://connect.garmin.com/activity/316955146
https://connect.garmin.com/activity/316964890

Nutrition

Breakfast: 1/2 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

workout: 32 ounces of Heed and 15 ounces of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/22/13 comments

weight: 165

I ran errands and did chores all morning and headed to the Y about 1:40 PM for my swim workout:

200 warm up
100 pull
4 x 25 kick on your back or side, take as much rest as you need 

100 pull on :10, focus on long strokes
200 pull on :10, focus on fast turnover
300 pull on :10, focus on long strokes
400 pull on :10, focus on fast turnover

400 swim on :10, last 100 hard
300 swim on :10, last 75 hard
200 swim on :10, last 50 hard
100 swim, last 25 hard

200 cool down
________________
2600

I shared my lane with 3 different people during the workout. I had the lane to myself for the 400 swim. I miss my Naples Y!

Here is the report:

https://connect.garmin.com/activity/316705713

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

post-workout: bottle of Recoverite

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/21/13 comments

weight: 165

I walked for 1.2 miles and road my bike for a lap of the neighborhood (0.4 miles) before starting my workout:

Bike/run/bike/run, bike 25 min hard/run 15 min moderate/bike 20 min moderate/run 10 min hard, take 2 min or less between transitions, aim for a cadence of 90 rpms or higher on the bike, gearing is up to you.

It was warm and humid and breezy. I managed to generate a lot of sweat on the bike and more on the run. I always enjoy the punishment of this kind of workout. Each leg builds to the next. I was able to introduce myself again to my neighbors as they peeked out of their windows at me walking, riding, and running for an hour and 40 minutes.

Here are the reports:

http://connect.garmin.com/activity/316114175
http://connect.garmin.com/activity/316113580
http://connect.garmin.com/activity/316114153
http://connect.garmin.com/activity/316113590

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

workout: 16 ounces of Heed and 15 ounces of Heed mixed with a Hammer Gel on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/20/13 comments

weight: 165

I waited all day yesterday for the weather to cooperate for kayaking. It never happened, so I got ready this morning for kayak intervals:

Kayak, weather permitting, up to 2.5 hours, longish warmup (up to 20 minutes), then alternate 10 minutes of work with 3 minutes of easy paddling, end with 5-10 minutes easy paddling for a cool down

I headed to Roosevelt Inlet with the current and then had the current in my face as I paddled up the Broadkill River. I could see showers not too far away, so I headed back toward Roosevelt Inlet with the current. At one point I was paddling as fast as I've been running lately. I continued against the current past my marina and powered my way under 2 bridges and the railroad trestle where the current was honking with lots of eddies. I went a bit further up the Lewes/Rehoboth Canal against the current and then turned around for an easy ride back to the marina.

I enjoyed getting back to paddling in my Delaware haunts, but it's not a fair comparison to what I have in Florida. Anyway, it is what it is, and change is good. I liked the format of the workout and did some sweating in spite of some cool air.

Here's the report:

https://connect.garmin.com/activity/315668776

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite

workout: 2 bottles of Heed on the kayak

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/18/13 comments

weight: 165

I headed to the Breakwater Trail for my longish run :

Longish run, goal is 9 miles, alternate 1 mile hard (but not sprint) with 1 mile moderate, aim for a consistent pace within 10 seconds for the hard miles, the moderate miles can be within 20 seconds.

I enjoyed being back on the Trail and took special care not to fall. I enjoyed the format of the run with alternating easier with harder miles. My right foot hurt a bit after the run, so I iced calves and feet afterward.

Here's the report:

https://connect.garmin.com/activity/314359276

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

workout: two 8 ounce bottles of Heed mixed with a Hammer Gel at miles 4 and 8 of the run

post-workout: bottle of Recoverite

Lunch: hummus and salad at Striper Bites with Cathy and friends John and Diane; drank 2 glasses of Arnold Palmer with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/17/13 comments

weight: 165

This was my first time back to the Sussex County Y in Rehoboth Beach. This Y is inferior to the Y in Naples in so many ways that I dread going there. Anyway, I showed up when the Y opened to do my assigned workout:

500 warm up, focus on long strokes
12 x 50, take just a few seconds rest
 #1, 3, 5, 7, 9, 11 - alternate drill 25/swim 25, drills are alternating between right arm only and left arm only
 #2, 4, 6, 8, 10, 12 - pull, take fewer strokes on the second lap than the first lap

Repeat this entire set 3 times:
 100 swim - descend by 25, :10 rest
 200 swim - 50 free/50 not free/50 free/50 not free, :10 rest
 300 swim - hard, steady pace, :10 rest

200 easy cool down
___________________
3100 (long swim!)

I had a hard time finding a lane to share, but I ended up with a guy slower than me. That guy was replaced with a guy of about my speed later in the workout. I struggled through the workout and drank more chlorinated water than I wanted to, but I did get through it.

Here's the report:

https://connect.garmin.com/activity/313919020

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/16/13 comments

weight: 165

We had driven home to Lewes, DE yesterday and were busy bees settling in once we arrived. My legs were a bit swollen from all of the driving in spite of the compression socks, so I took it easy on my 35 minute run in the Eagle Point neighborhood, finishing with a run into the Home Depot parking lot so I could look at flowers on the way back. My legs felt heavy, but it was an OK run.

Here's the report:

https://connect.garmin.com/activity/313685423

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/14/13 comments

weight: 165

We had driven to Carrboro, NC yesterday and generally chilled out once we arrived. Tom and Katie had prepared a Suffest for me on our bicycles. The course was the Tour de Cackalacky with 10 miles added by doubling back for 5 miles near the end of the ride. I suffered badly on some of the hills, but did OK on the rest of the course. My legs felt good.

Here's the report:

https://connect.garmin.com/activity/312793296

Nutrition

Breakfast: 3/4 cup Steel-cut Oats with 2 cups of water; drank 2 cups of coffee with the meal.

pre-workout: 2 Clif Bars

workout: 32 ounces of Heed and 15 ounces of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: thick and juicy peanut butter and banana sandwich; drank a bottle of water with the meal

Dinner: vegan pasta at Panzanella's Restaurant in Carrboro

05/12/13 comments

weight: 165

I couldn't talk Son Bill into running with me this morning, so I headed out to the Big Creek Greenway by myself at first light. I walked for a mile and then went for an 8 mile run. It was a bit chilly, so I wore running tights and a long sleeved running top.

Here's the report:

https://connect.garmin.com/activity/312359953

It was a slow run, but the cutdowns were pretty good.

Later, after lunch, Son Bill, Billy, and I went for a hike on the Appalachian approach trail that leads to the summit of Springer Mountain. None of us were wearing proper footgear, but we had a good hike.

Here's the report:

https://connect.garmin.com/activity/312359980

 

Nutrition

Breakfast: 2 Clif Bars in the car on the way to the run

workout: two 8 oz. bottles of Heed mixed with a Hammer Gel at miles 4 and 6 during the run

post-workout: bottle of Recoverite; popped 5 Endurolytes

2 Clif Bars and 2 cups of coffee after the run

Lunch: vegetable fried rice at a Japanese Restaurant; drank 2 cups of tea with the meal

drank a bottle of water after the hike

Dinner: pasta in an upscale restaurant with Cathy, Son Bill, and Stacey.

05/11/13 comments

weight: 165

We drove to Gainesville, GA to meet with our ex-neighbor Brenda Cox. After a nice chat, we went to lunch at 2 Dog in Gainesville.

After lunch, we drove to Cumming, GA to Son Bill's home. Cathy and I walked with the kids around the hilly neighborhood.

Nutrition

Breakfast: oatmeal and banana at the Fairfield Inn in Warner Robins; drank 2 cups of coffee

Lunch: black bean soup and black bean veggie burger at 2 Dog; drank a cup of coffee with the meal

Dinner: veggie frajitas at Cinco Mexico Cantina in Vicory Village; drank a bottle of Peligrino with the meal

05/10/13 comments

weight: 165

I wore my compression socks for the drive to Warner Robins, GA. When we arrived, I did a small workout in the hotel gym:

10 minutes bike warmup
10 minutes treadmill warmup
20 minutes running on the treadmill
45 minutes on the bike
10 minutes running on the treadmill

I kind of dogged it, but I kept my legs moving.

Nutrition

Breakfast: 2 orders of oatmeal at Cracker Barrel in Ft. Myers, FL; drank 2 cups of coffee

Lunch: veggie sub at Subway near Tifton, GA; drank a bottle of water with the meal

Dinner: salad and pasta at Olive Garden in Warner Robins, GA; drank a bottle of Peligrino with the meal

05/09/13 comments

weight: 165

I headed to the Y early for my last swim of the season:

15 x 200 on :15-:25 rest, take as much as you need
#1 - swim
#2 - kick on back 25/swim 25
#3 - drill/swim by 25, drills are right arm only and left arm only
#4 - pull
#5 - negative split. paces are easy and medium
#6 - drill/swim by 50, drills are head touch and catch up
#7 - pull
#8 - negative split, paces are medium and medium hard
#9 - drill/swim by 25, drills are right arm only and left arm only
#10 - negative split, paces are medium and hard
#11 - descend by 50
#12 - drill/swim by 50, drills are head touch and catch up
#13 - alternate easy 25 and very hard 25
#14 SPRINT!
#15 easy cool down
_________________________
3000

I will miss swimming in the Naples Y.

Here is the report:

https://connect.garmin.com/activity/310114677

 

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: Thai Spring Rolls and Massoman Curry at Sushi Thai Too; drank a bottle of sparkling water with the meal

2 cups of Sleepy Time tea before bedtime

05/08/13 comments

weight: 165

I started the day with a bike ride:

On the bike, 10 minute warm up, then repeat this sequence for 40 miles (1 mile hard, 1/2 mile easy, you will end with a 1/2 mile hard), 5-10 min cool down

It was a good workout. I enjoyed the rhythm of it.

Here is the report:

https://connect.garmin.com/activity/309670942

   After lunch, I paddled a last tour of the harbor for the season.

Here is the report:

https://connect.garmin.com/activity/309791233

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 32 ounces of Heed and 15 ounces of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

workout: 2 bottles of Heed on the kayak

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/07/13 comments

weight: 165

I was in the Y pool by 6:20 AM because we had to drive a neighbor to the airport at 9:00 AM. I liked the looks of the swim workout, probably because of the 1,000 yards of Zoomers and pull buoy:

200 swim with zoomers
50 kick on side with zoomers
200 swim with zoomers
50 kick on side with zoomers

10 x 50 drill/swim by 50 with zoomers on :05 rest, drills are right arm only and left arm only, focus on long extension and pulling under the midline of your body (as your hand pulls underwater, your fingers should line up with the center of your chest or even slightly over the center)

(no more zoomers)

5 x 100 negative split on :15 rest, should be a big difference in speed between the first 50 and second 50

2 x 250 pull on :10 rest, no breath 2 strokes before and 2 strokes after the wall

500 swim for time, goal is to have a steady pace the entire 500, hold back in the beginning, really push the last 100

200 cool down
___________________________
2700

I enjoyed the swim, which took 1:15. The timed 500 yards took 12:40.

Here are the reports:

http://connect.garmin.com/activity/309209668 whole swim
http://connect.garmin.com/activity/309152766 500 yards timed

   I didn't get around to the 4 mile run until late afternoon. I took it easy and comfortable. At some point, I realized that this was my last run here until late October. I intended this thought just to make it a happier run, but it also made me pick up the pace.

Here is the report:

http://connect.garmin.com/activity/309365354

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: cup of coffee (pretty non-standard)

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/06/13 comments

weight: 165

It was cool and breezy this morning, turning to warm and breezy. I took my time getting out for my bike workout:

Bike, 10 min warmup, 60 min at 90 rpms or higher (gear choice is up to you, distance isn't important), 5-10 min cool down.

I am always challenged by high cadence, so this was a good workout for me, getting me to do something I wouldn't do on my own. It was more mental than physical suffering.

Here is the report:

http://connect.garmin.com/activity/308748604

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: bottle of Heed on the bike

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: pasta at Olive Garden with Cathy and Jud Brodie; drank a big bottle of Peligrino with the meal

2 cups of Sleepy Time tea before bedtime

05/05/13 comments

weight: 165

I went for a 2 mile walk with Cathy. When I returned, I stretched and made a decision:

I've decided to scratch IronMan 70.3 Florida. There are a number of reasons for the decision: 1) the original plan was to have Son Bill and his family there for a Disney experience and for Bill to participate with me; 2) Not being up to snuff in running; 3) Cathy having to spend 3 nights in a shitty hotel in Haines City, hating life (and me); 4) The closeness of Eagleman; 5) The possibility of high heat for the run part of the tri; 6) We were scheduled to arrive in DE on Memorial Day Weekend when all roads in the DelMarVa are clogged; 7) My trouble sleeping last night due to the thought that I'm an idiot.

   We will leave Florida on this Friday (May 10) early morning and drive to Warner Robins, GA. We will arrive at Son Bill's in GA on Saturday mid-afternoon. We'll leave GA and drive to Chapel Hill, NC on Monday. We will leave NC on Wednesday, May 15, stay a night on the road and then arrive in DE on Thursday, May 16 around midday.


I emailed Coach Nicki with BCCs to the kids. Then I went out for my workout of the day:

Run, 7 miles total, goal is to be pain free in the run, it might not be pretty but that's okay.

Mission accomplished! I ran relaxed and enjoyed the run. The only thing "not pretty" about it was the pace, but it was OK with me. I felt very good after the workout.

Here is the report:

https://connect.garmin.com/activity/308130918

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: bottle of Heed and 2 Hammer Gels

workout: a 8 oz. bottle of Heed mixed with a Hammer Gel at mile 4, a 2 oz. bottle of overflow from the ist bottle at mile 6

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/04/13 comments

weight: 165

I got out early for my kayak intervals:

Kayak, up to 3 hours, 10 minute warm up/20 minute hard/5 minute easy/20 min hard/5 min easy/20 min hard/5 min easy/20 min hard/5 min easy/20 min hard/5 min easy/20 min hard/5 min easy/20 min hard/10 min cool down, so 7 total hard intervals.

I worked really hard on the 20 minute segments, sweating a lot. I wandered all over as I paddled.

Here is the report:

https://connect.garmin.com/activity/307529288

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 2 bottles of Heed on the kayak

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/03/13 comments

weight: 165

Yesterday, it stormed all day, washing out my swim workout, so, with the permission of Coach Nicki, I swam it today:

3 x 1000 on 1:00 rest
#1 - 200 swim
       100 pull
        200 swim
       100 kick 25 on back/swim 25
       200 swim
       100 pull

#2 - 400 alternate easy/hard by 50
        200 pull
        400 descend by 100, easy 100/moderate 100/moderately hard 100/hard 100

#3 - 400 race pace
        300 take as few breaths as possible per lap, will result in slowed pace
        200 pull
        100 easy (cool down)

NO EXTRA COOL DOWN!

I hit the pool deck around 6:20 AM, not knowing what kind of crowd comes in Friday mornings, especially after the storms on Thursday. No problem securing a lane. The 3000 yards took me 1:27.

Here is the report:

http://connect.garmin.com/activity/307021989

   I didn't get around to the brick until mid-afternoon, which gave me a chance for some hot weather training. The air temperature wasn't too bad, but the sun was searing. The west wind was pretty strong, but I did a pretty good job with my splits on the bike anyway. On the run, I felt like I was really slogging, but my splits were respectable. I was proud of myself for sucking it up and suffering for the whole 30 minutes.

Here are the reports:

http://connect.garmin.com/activity/307161159
http://connect.garmin.com/activity/307159064

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

workout: bottle of Heed on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

05/01/13 comments

weight: 165

I got out early for my bike workout:

long bike, total ride is 50 miles for time, goal is to feel like you're moving at a slightly challenging pace that you can maintain

I took a quick natural break after about an hour and a half. I kept the pressure on, riding moderately hard for the whole workout.

Here is the report:

https://connect.garmin.com/activity/306156290

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 32 oz. of Heed and 15 oz. of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/30/13 comments

weight: 165

I was at the Y early for my swim workout:

300 warm up - mixed strokes

12 x 25 on :10 rest, ascend (build in speed from start to finish of each lap)
12 x 50 on :10 rest, drill/swim by 25, drills are alternating right arm only and left arm only
12 x 75 on :10 rest, slow/medium/fast by 25

2 x 300 pull on :10 rest, focus on arm extension and quick turnover

200 cool down
______________
2900

The swim went for 1:32. Afterward I went for a 2 mile run. I felt good after the 2 legs of the workout.

Here are the reports:

https://connect.garmin.com/activity/305612223
https://connect.garmin.com/activity/305591827

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit on Charlie's boat; drank 2 Arnold Palmers with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/29/13 comments

weight: 165

I waited until late morning to do my bike workout:

10 minute warmup, 4 x (2 minutes each at 80, 85, 90, 95, and 100 RPM), 10 minute cool down.

The ride went well and I felt good.

Here is the report:

https://connect.garmin.com/activity/305212835

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

workout: bottle of Heed on the bike

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: pasta primavera at Mangoes Cafe on 5th Avenue with sister-in-law Shannon and her ex-husband Charlie

2 cups of Sleepy Time tea before bedtime

04/28/13 comments

weight: 165

I did a 5 mile run on the Pinellas Trail near Clearwater, FL. I walked for a mile before the run, walked for a half mile after the run, and slow jogged a half mile.

The run went well with no pain.

Here is the report:

https://connect.garmin.com/activity/304840584

Nutrition

Breakfast: dry cereal; drank 2 cups of coffee

pre-workout: bottle of Heed

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: late breakfast of oatmeal and a bagel; drank coffee with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/26/13 comments

weight: 165

I took a 2 mile walk in the semi-darkness of pre-dawn and then got to my workout:

Run 2 miles/bike 45 min/run 1 mile, all moderately hard efforts.

I felt good about my effort and in my body parts.

Here are the reports:

https://connect.garmin.com/activity/303454733
https://connect.garmin.com/activity/303455195
https://connect.garmin.com/activity/303454742

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

workout: bottle of Heed on the bike

post-workout: bottle of Recoverite

Lunch: shared a grouper sandwich and smoked amberjack appetizer and fries with Cathy at Woody's on the Manatee River; drank a couple of Arnold Palmers with the meal

Dinner: roasted vegetables and fruit at the buffet at the Belleair Country Club; drank water with the meal

2 cups of Sleepy Time tea before bedtime

04/25/13 comments

weight: 165

I hit the pool deck at the Y around 6:40 AM for my swim workout (again):

300 swim warm up
100 pull
200 alternate drill/swim by 25, drills are right arm only and left arm only

*4 x 100 swim on :10 rest
#1 - comfortable 75/sprint 25
#2 - comfortable 50/sprint 50
#3 - comfortable 25/sprint 75
#4 - sprint 100
200 pull - no breaths two strokes before and after the wall

*repeat the above set

500 swim - don't touch the walls at either end, or the ground, so it will be awkward but that's okay, you will need an extra kick to get yourself started with each lap

8 x 25 descend within the lap, so start slow and end with a sprint, :15 rest in between each lap

200 cool down
_____________________
2700

The 500 open water emulation was a bit wierd, but I fell into a pattern that made it pretty natural.

Here is the report:

http://connect.garmin.com/activity/303032618

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/24/13 comments

weight: 165

I got out early for my bike workout:

long bike, 10 minute warm up, 20 min @ 85 rpms, 5 min easy, 20 min @ 90 rpms, 5 min easy, 20 min @ 95 rpms, 5 min easy, 20 min @ 100 rpms, 5 min easy, 20 min @ 95 rpms, 5 min easy, 20 min @ 90 rpms, 5 min easy, 20 min @ 85 rpms, 10 min cool down

It was cool when I started, but warmup up pretty quickly. I found the workout both challenging and beneficial because I struggle getting my thick scottish legs moving at a fast cadence. I managed to do the workout and sort of enjoyed it.

Here is the report:

http://connect.garmin.com/activity/302634173

Nutrition

Breakfast: 3/4 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 32 oz. of Heed and 15 oz. of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/23/13 comments

weight: 165

I hit the pool deck at the Y around 6:40 AM for my swim workout:

300 swim
200 pull
100 alternate kick on side 25/swim 25 w/Zooomers

12 x 50 on :05 rest
#1 alt dr/sw by 25, dr is right arm only
#2 alt glide long for 25/sprint 25
#3 alt dr/sw by 25, dr is left arm only
#4 alt glide long for 25/sprint 25
#5 alt dr/sw by 25, dr is right arm only
#6 alt glide long for 25/sprint 25
#7 alt dr/sw by 25, dr is left arm only
#8 alt glide long for 25/sprint 25
#9 alt dr/sw by 25, dr is catch up
#10 alt glide long 25/sprint 25
#11 alt dr/sw by 25, dr is head touch
#12 alt glide long 25/sprint 25

3 x 200 on :15 rest
#1 alt slow/fast by 50
#2 slow 100/medium 100/fast 100
#3 descend by 50

2 x 300 pull on :10 rest - focus on fast turnover and no breath 2 strokes before and 2 strokes after the wall

200 cool down
________________

2600

 

I made a couple of changes in the workout from what was originally assigned. First, I added #11 and #12 of the set of 50s; second, I put Zoomers into the kick/swim set and did the kicks on my side. Using the Zoomers didn't hurt my knees.

Here is the report:

http://connect.garmin.com/activity/302191569

After the swim, I put on my running shoes and headed out for a 2 mile run. I took it easy and felt good.

Here is the report:

http://connect.garmin.com/activity/302146732

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/22/13 comments

weight: 165

I waited until the weather settled to go out on my bike workout. The goal was to ride for 30-35 miles at a cadence of 85 RPM. When I read "30-35 miles", what I read is "35 miles", so that's what I aimed for. The NE wind got stronger as I rode, providing a challenge for keeping my cadence up.

Here is the report:

http://connect.garmin.com/activity/301743297

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 32 oz. of Heed and 15 oz. of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/21/13 comments

weight: 165

I got out early to beat the heat. I walked for 2 miles and then ran for 4 miles. I took it easy and didn't look at my GPS during the run. I felt a tiny amount of pain in my right foot, but it had no effect on the run. Afterward, after icing my calves and rolling a frozen water bottle with my feet, my foot had no pain.

Here is the report:

http://connect.garmin.com/activity/301036263

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: out with Ken and Judy, where I ate vegan; drank sparkling water with the meal

2 cups of Sleepy Time tea before bedtime

04/20/13 comments

weight: 165

I went out on a warm, humid morning for a recreational paddle. I headed down the west side of Naples Bay and down to the inside entrance to Gordon Pass. There were many large boats about, throwing wake. I paddled consistently and hard and maintained a speed of over 4 mph.

Here is the report:

http://connect.garmin.com/activity/300495484

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: out with Tom and Jean at Seasons 52, where I ate vegan; drank Peligrino with the meal

2 cups of Sleepy Time tea before bedtime

04/19/13 comments

weight: 165

I walked for 2 miles before begining my workout:

Bike and run, bike 30 min mod hard/1 mile run/30 min mod hard/1 mile run, we haven't done any bike/run workouts in a while so I hope this will be easy on the legs.

As always, I enjoyed the bike and run series. It must have been exceptionably humid, because I was very sweaty during the bike parts and had to continually wipe my eyes.

Here are the reports:

http://connect.garmin.com/activity/300086211
http://connect.garmin.com/activity/300086353
http://connect.garmin.com/activity/300086194
http://connect.garmin.com/activity/300086359

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/18/13 comments

weight: 165

I went to the Y early for my swim workout:

6 x 400 on 1:00 rest

 #1 - warmup, alternate 50 free, 50 choice
 #2 - alternate drill/swim by 50, drills are head touch and thumb drag
 #3 - alternate 50 easy/50 hard
 #4 - steady pace, moderately hard
 #5 - alternate drill/swim by 50, drills are right arm only and left arm only
 #6 - ascend by 100, 100 hard, 100 moderately hard, 100 moderate, 100 super easy
__________
2400

The workout went very well, lasting 1:14. I felt comfortable during all of the sets and enjoyed being in the water.

Later on, Cathy and I walked for 3 miles, which didn't bother my foot.

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

2 cups of Sleepy Time tea before bedtime

04/17/13 comments

It's amazing how fast 5 weeks can fly by. My knee and foot problems continued. I had PT for the knee which involved a number of stretches. Evidently, the tightness of the muscles around my kneecap caused my arthritis to flare up. I finally got some treatment for my plantar fasciitis, including a cortisone shot in my heel and a prendasone pack to attack the inflammation. I also have a small orthotic to wear on my arch and instructions for icing and a hamstring stretch. Hopefully, I'm emerging from the fog of injury and back into regular training. My workouts since the last report are on Garmin Connect.

Cathy and I took our grandchilden Bridget and Rachel on a 7 day cruise. It was a wonderful experience and a chance for all of us to get to know each other better.

Some evil fucktard or fucktards bombed the Boston Marathon. A 78 year old runner was knocked off of his feet by the blast near the finish line. He got up and walked across the line for a chip time of 4:04, much better than I would have done. At the 2012 Goofy Challenge, I came within 3 minutes of qualifying for this year's Boston Marathon. At mile 20, I chose to finish comfortably rather than charge in for the BQ. If I had been running in Boston, I wouldn't have been able to finish the race because of the act of terror.

03/11/13 comments

weight: 171

I went to the Medical Center to pick-up my MRI disk and copies of the 2 X-ray reports of my left knee and right foot.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

03/10/13 comments

weight: 170

I did an arms and abs workout in the morning. After lunch, I went out on my kayak for some intervals.

Here is the report:

http://connect.garmin.com/activity/282968496

I felt very good physically and mentally being able to hammer out the intervals.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: vegan black bean soup and a Grouper sandwich at Camellia's Grille in Everglades City; drank an Arnold Palmer with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

03/09/13 comments

weight: 170

I went out for a solo kayak cruise for a couple of hours and then returned to pickup Cathy in the double kayak for another 2 hour trip.

Here are the reports:

http://connect.garmin.com/activity/282209038
http://connect.garmin.com/activity/282209055

Later, Cathy and I walked for 5K. My knee felt good and my heel felt better.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

03/08/13 comments

weight: 170

I went to the Medical Center to see a doctor about the MRI report. I met with Dr. Hanyzeski, who went over the report with me and prescribed a compounded ointment with anti-inflammatories to rub on my left knee and right heel.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

03/07/13 comments

weight: 168

I was anxious to get back at it after staying off my left knee and right heel for a few days. I had a couple of X-rays on Monday and a MRI of the knee on Tuesday. I'm still waiting for the results of the MRI. I was up at 5:00 AM and arrived on the pool deck at the Y before dawn in 46 degree air for my workout:

11 x 200, all with zoomers, on :15 rest 
 #1 - freestyle, warm up
 #2 - alternate kick on side 25/swim 25
 #3 - alternate right arm only 25/swim 25
 #4 - pull
 #5 - alternate left arm only 25/swim 25
 #6 - pull
 #7 - alternate easy 50/hard 50
 #8 - pull
 #9 - negative split (second 100 is faster than first 100)
 #10 - descend stroke count 1-2 strokes each lap
 #11 - cool down

My left knee hurt a bit, expecially during the side kicks, but the pain was only 1 out of 10. The Zoomers allowed me to experience swimming speeds that I would like to attain without them some day.

Here is the report:

https://connect.garmin.com/activity/281401209

I did an arms and abs workout when I returned home from swimming. I stayed away from the leg exercises until I learn more about my knee injury.

Later in the afternoon I got a voice message from my doctor about the MRI results:

MRI Report:
-------------
Some degenerative changes.

1. Moderate large joint effusion
2. Gastrocnemius muscle has strain
3. Tendonitis in area below patella
4. Tear in posterior medial meniscus

Recommendation: see orthopedic surgeon for opinion

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

03/06/13 comments

weight: 168

I decided to lay low today and wait for the MRI results. I called the clinic to try to get the results, but they weren't ready.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad, salmon, and rice at a friend's house; drank water with the meal

cup of Sleepy Time tea before bedtime

03/05/13 comments

weight: 168

I had an MRI taken late in the morning. I decided to stay away from running and cycling until I had the results. In the afternoon, I went out for a kayak paddle:

https://connect.garmin.com/activity/280900105

 

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

03/04/13 comments

weight: 168

It was chilly again for my swim workout:

200 medley warmup
500 warm up - all freestyle
8 x75 on :05-:10 rest, 25 pull/25 drill/25 swim, drills are alternating between head touch (odd 75's) and both fists (even 75's)

4 x 200 on :20 rest
#1 - pull - focus on long strokes
#2 - swim - kick off the wall as long as possible before beginning your stroke
#3 - pull - no breath 2 strokes before and 2 strokes after the wall
#4 - swim - descend stroke count by 1 each (so swim 1 stroke less than the lap before each lap), you may be swimming very slowly with a lot of kicking by the end of the 200

4 x 50 Sprint on :45 rest, don't go out too fast so that you are too tired to keep up the pace on the second 25

200 cool down

The workout went OK and lasted for 1:17 :

http://connect.garmin.com/activity/280407754

After swimming, I went to the walk-in clinic about my knee and foot injuries. I got 2 X-rays, showing some fluid on the knee and a heel spur. I was scheduled for an MRI for late Tuesday morning.

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

 

03/03/13 comments

weight: 168

I waited until the afternoon to go out for my Sunday run:

Long run, 80 minutes, in order to stave off boredom, surge 2-3 times per mile for :30-:45 seconds, mix it up with the number of times and length of times you surge within each mile (or within every 10 minutes, either is fine).

My right foot and left knee were both a bit bothersome as I slogged through the 1st mile. Then I started my first surge and my left knee pain became intense. I quit immediately and walked back home. Here's the aborted run:

http://connect.garmin.com/activity/280900059

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

 

03/02/13 comments

weight: 165

It wasn't as cold as I expected as I showed up at the Y at opening at 8 AM. I was the first at the pool (as usual) for my workout:

200 medley warmup
200 swim
100 kick on side with zoomers
100 swim

300 swim - moderate pace
2 x 50 - 25 not free/25 free

300 swim - moderately hard pace
2 x 50 - all 50 not free

300 swim - hard
2 x 50 25 free/25 not free

6 x 50 hard, negative split
#1 and #2 - :15 rest
#3 and #4 - :10 rest
#5 and #6 - :05 rest

200 cool down

I did well in the workout: 2700 yards in 1:10. I've stopped fretting about my speed. I'm doing the best I can in the workouts and trying to pay attention to my form. I shouldn't have a problem with the swim curfew, so it is what it is. After the swim, I ran for 42 minutes with a slow start and steady increase in pace.

Here are the reports:

http://connect.garmin.com/activity/279463039
http://connect.garmin.com/activity/279458371

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: Spring rolls and Massoman Curry at Sushi Thai Too on 5th; drank sparkling water with the meal.

cup of Sleepy Time tea before bedtime

03/01/13 comments

weight: 165

I slept in until almost 6:00 AM again. It was chilly, windy, and overcast when I started my workout:

Bike/run/bike/run, bike 40 min/run 25 min/bike 25 min/run 40 min, take less than 2 minutes transition between each leg, the first bike and run effort should be moderately hard and the second bike and run should be very hard but still a steady pace.

I'm always intimidated by the phrase "very hard." It always seems like a free ticket to Sufferlandia. That was on my mind as I got out for the first bike and run, both of which had the "M" word (moderate) in their instructions. I wore a sweatshirt and running tights until the last run. When I started the second run, I felt very strong and comfortable with a pretty good pace, which averaged out to be my half marathon pace of just under 9 minute miles.

Here are the reports:

https://connect.garmin.com/activity/278909255
https://connect.garmin.com/activity/278908827
https://connect.garmin.com/activity/278909243
https://connect.garmin.com/activity/278908832

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Clif Bars

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: Odds and ends at a Paella Party in the Park; drank sparkling water with the meal

cup of Sleepy Time tea before bedtime

02/28/13 comments

weight: 165

I got up at 3:50 AM, ate breakfast, and did 2 croosword puzzles. I left at 5:55 AM for my workout at the Y:

 

200 medley warmup
300 swim - all freestyle
200 pull - no breath two strokes before and two strokes after the wall
100 kick with kickboard and zoomers

8 x 75 drill/drill/swim on :05 rest
#1 - right arm only, left arm only
#2 - catch up, both fists
#3 - thumb drag, head touch
#4 - right arm only, catch up
#5 - catch up, both fists
#6 - left arm only, catch up
#7 - thumb drag, head touch
#8 - catch up, both fists

4 x 200 pull on :10 rest, descend by 50 within each 200, so comfortable 50, moderate 50, moderately hard 50, hard 50

500 hard for time, no breath before or after the wall (one stroke only, not two strokes) - goal is 13:00 or faster

200 cool down

I grabbed the last open lane and started to swim. I was disappointed in my time on the 500 free (14:01), but otherwise I felt the workout went well.

Here is the report:

http://connect.garmin.com/activity/278548565

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: brunch at Skittles with our 91 year old neighbor Jud Brodie

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/27/13 comments

weight: 164

I slept in until almost 6:00 AM again. I got my stuff together and headed out for my workout:

Bike, 54 miles, 10 minute warmup, pick a relatively easy gear to start, every 5 miles add one gear of difficulty, if you run out before the end, try and increase cadence every 5 miles, even if only by 1-2 rpms, finish with 10 minute cool down.

It was overcast and the temperature was ideal. The wind was brisk from variable directions as the ride went on. Some rain fell, but the roads stayed puddle-free. A dog ran me off of the bike path at one point. I was so surprised that I only said "Shit!" instead of my usual barrage of F-bombs. Later, when I was making a left turn from the road to the path, a car almost pulled out in front of me. The road was wet and slick, so I skidded when I hit my brake. Again, my verbal response was mild: "Whoa! Whoa! Whoa! What the hell!" I'm going to have to lock and load some F-bombs for such incidents. A guy that honked at me still later got the full verbal treatment. The wind and the increasingly hard gears gave me a good leg workout. I was on the bike for 3:43, so my mind got a toughness lesson too.

Here is the report:

https://connect.garmin.com/activity/278269567

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Clif Bars

workout: 2 bottles of Heed and 12 oz. of Heed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank my Recoverite with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/26/13 comments

weight: 165

I slept in until almost 6:00 AM. I was tired from a Talent Show dance rehearsal, an afternoon boat ride, and country line dancing last night. It was warm and humid when I got out for a 2 mile walk before my workout:

Run intervals, 10 minute warm up, 10 x 400 hard on 200 recovery (or 10 x 2 min hard with 1:30 recovery), 5 minute cool down.

I did pretty well for the first few intervals and then I started to walk the recoveries and run the intervals slower. Somehow I missed a minute of hard running, so I made it up with an 11th shorter interval before the cooldown. Two questions that I asked myself afterward were: 1) Did I work as hard as I could? 2) Could I have done the workout more effectively. In answer to #1, I felt as though I worked very hard. For #2, I could have counted my interval lengths more correctly and I could have run all of the recovery periods.

Here is the report:

https://connect.garmin.com/activity/277899042

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/25/13 comments

weight: 164

Busy day today, so I headed toward the Y at about 6:30 AM and was in the pool at 6:45 AM for my swim workout:

500 warm up, swim 1 lap non-freestyle within each 100
8 x 75 kick 25/drill 25/swim 25 with zoomers on :05 rest, drills are right arm only, left arm only, catch up, both fists, thumb drag, head touch, thumb drag, head touch, kick on side
8 x 50 negative split, no zoomers, push hard on the second lap, on :10 rest

400 swim - alternate easy 50/hard 50, on :20 rest
300 swim - no breaths 2 strokes before and 2 strokes after the wall, on :15 rest
200 negative split

200 cool down

The workout went well. During my last lap, the guy next to me switched lanes underwater and crashed into me. Nobody was hurt, but both of us were startled. Time for the workout was 1:19.

Here is the report:

https://connect.garmin.com/activity/277538170

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: banana, orange, Clif Bars on a rental boat; drank a bottle of water with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/24/13 comments

weight: 165

I was a bit tired from pulling Cathy around the Park in my kayak and then dancing at the Mardi Gras party. For some reason I procrastinated a bit before getting out for the Sunday Run, which was a big mistake because the sun was hot, it was in the mid-80s, and humid. I walked a mile with Cathy and then a mile back. I sweated a torrent as I ran, but I toughed it through for the 85 minutes of the run.

Here is the report:

https://connect.garmin.com/activity/277100793

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Clif Bars

workout: two 8 oz. bottles of Heed mixed with a Hammer Gel for miles 4 and 7 of the run

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit, a bagel, and a slice of bread at brunch at Naples Harbour Yacht Club; drank 3 Arnold Palmers with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/23/13 comments

weight: 165

I was the first one in the Y pool at 8:05 for my swim workout:

3 x 800 swim. During each, focus on swimming downhill. Down with your chest, and feel like when you swim you're almost trying to dive to the bottom of the pool. The first 800 can include mix strokes for the first half to help warm up. The second 800 you can go and a comfortable pace. The last 800 can be moderately hard for the first half and then relax for the second half. Just take about 20 seconds rest in between each 1.

I figured that it would be within the spirit of the workout prescription to do 100 laps nonstop, so I did the first 25 breast, the second 25 right side, the third 25 left side, and the remainder of the 97 freestyle. I concentrated on trying to swim downhill. I was comfortable, maybe too comfortable throughout. I wanted to do a continuous swim of over 1.2 miles to build my confidence for the half Ironman challenges ahead. After the swim, I ran for 36 minutes. I felt good during and after the run.

Here are the reports:

http://connect.garmin.com/activity/276631388
http://connect.garmin.com/activity/276628173

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

workout: bottle of Heed on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a glass of Endurolyte Fizz with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/22/13 comments

weight: 166

I had a meeting at 9:30 AM, so I walked 2 miles before the meeting. I didn't get going on my brick workout until 10:30 AM:

Bike/run workout, bike 60 minutes, transition less than 2 minutes to a 45 minute run, on the bike, yor perceived exertion should be moderate to moderately hard, then the last 10 minutes, hammer it home, start out the run at a hard pace again for the first ten minutes, then ease back for the remaining 35 minutes, it will be a sufferfest for those 20 minutes but it will help train your heart to relax during high intensity.

The temperature was in the 80s with a hot sun and wind blowing from 10-15 mph. I did indeed have a sufferfest during the last 10 minutes on the bike and the first 10 minutes on the run. I was happy with my 8:10 pace for the first 10 minutes of the run, then I stopped for a quick pee and endured the rest of the run, recovering as I went. Very good workout. The brick is definitely my favorite workout of the week.

Here are the reports:

https://connect.garmin.com/activity/276342542
https://connect.garmin.com/activity/276286479

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a glass of Endurolyte Fizz with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/21/13 comments

weight: 167

I drove to the Y early and was on deck by 7:00 AM for my swim workout:

200 medley warm up (I added this)
300 warm up with zoomers

10 x 75 kick 25/drill 25/swim 25 with zoomers
   drills are right arm only, left arm only, catch up, both fists, head touch, repeat all five

2 x 200 pull on :10 rest, hard effort
2 x 50 choice, no free, on :10 rest

2 x 200 pull on :05 rest, very hard effort
2 x 50 choice, no free, on :05 rest

100 hard on :15 rest
75 hard on :10 rest
50 hard on :05 rest
25 SPRINT!

200 cool down
___________________
2700

I enjoyed the workout and every set in it. I was comfortable in my swimming and breathing.

Here is the report:

http://connect.garmin.com/activity/275956159

After I got back home I did and abs, arms, and legs exercises. We'll see what happens tomorrow, but for today, the left knee pain and right heel pain are very muted. In general, my legs feel good.

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/20/13 comments

weight: 167

I hustled through my three crossword puzzles and got out pretty early on my bike ride:

Long bike day, 48 miles total, warm up for about 5 miles, you can go longer if your legs feel like they need it, then the workout is alternating 1 mile hard (either a hard gear or high cadence- above 90 rpms) with 1 mile recovery (gearing an cadence are up to you), leave the last 5 miles for a cool down, if you are feeling mentally on point, alternate the hard miles with hard mile - hard gear, recovery mile, hard mile - high cadence, recovery mile.

I decided to do the mentally "on point" version and really enjoyed it. It was a sunny, warm morning and my legs felt good.

Here is the report:

http://connect.garmin.com/activity/275643383

After lunch I finally got out for an EZ paddle on Naples Bay. It was sunny and warm with a light breeze.

Here's the report:

http://connect.garmin.com/activity/275774938

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 dissolved Endurolyte Fizzes in a cup of water

workout: 2 bottles of Heed and 12 oz. of Heed mixed with 2 Hammer Gels on the bike

post-workout: 2 dissolved Endurolyte Fizzes in a cup of water; bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/19/13 comments

weight: 168

I don't know how I'm so busy when I don't actually do anything, but I had a Greek Dance meeting at 9:30 AM for one of our two Talent Show acts. In this one, I'll be dressed in an outfit I pieced together as a traditional "warrior" costume. Then I helped two people with computer problems until lunch time. After lunch I walked 2 miles before getting to my intervals workout:

Run intervals :D 10 minute warm up, 3 x 1 mile (or 3 x 8 minutes) hard with 1/4 mile (2:30 recovery), 5 minute cool down.

My left knee and right heel made me wonder about how well I'd be able to do. The sun was hot and the temperature was around 80 degrees, no problem, but sweaty. I was hoping for a 8:30 pace for the the three intervals, but decided up front not to push too hard and not to work though pain. I was pleased with the workout. I felt good afterward, but iced my left knee and right heel after icing my calves.

Here is the report:

https://connect.garmin.com/activity/275397081

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/18/13 comments

weight: 168

I hurried through my three crossword puzzles this morning and hustled up to the Y, arriving on the chilly pool deck before 7:30 AM. There were only 2 other swimmers in the pool and one of the lifeguards asked me if she could put me on her "crazy" list (if she only knew!). I had some kind of wild hair up my butt this morning and decided to pull a Lance Armstrong and cheat my way through the workout:

200 medley warmup
100 kick with zoomers (kick on your side, alternate sides each lap)
200 pull

4 x 200 swim on :15 rest, moderatel hard effort, no breathing two strokes before and after the wall
4 x 50 drill 25/swim 25, drills are right arm only, left arm only, right arm only, left arm only

4 x 200 swim on :10 rest, hard effort
4 x 50 swim, decrease stroke count each 50

4 x 25 SPRINT on :05 rest, this will be hellish

200 medley cool down
_______________
2800 
 

I did one of the 200 free sets correctly and then alternated with Zoomers and pull buoy for the rest of the 200s. I felt somewhat guilty, but still got a terrific arm, shoulder, and back workout. Total time was 1:20.

Here is the report:

https://connect.garmin.com/activity/274880629

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

cup of Chai tea

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/17/13 comments

weight: 168

It was 45 degrees and windy this morning, so I put off my Sunday Run until 9:00 AM, when I walked for 2 miles and then started running. The inside of my right heel was hurting and my left knee had been sore off and on, so I babied them in the run and tried to run without pain. I concentrated on keeping off of my heels as much as possible while still maintaining a decent running form. I didn't worry about my pace and just enjoyed my music. I was wearing two fleeces over my compression shirt, gloves, and a pullover hat. I was able to pull off the gloves after 2 miles, but I left the hat on and just opened the neck of the two fleeces.

 

 

 

 

 

 

Here is the report:

http://connect.garmin.com/activity/27443923

 

By late afternoon my right foot hurt about the same as it did yesterday. It will be interesting to see how it feels after swimming tomorrow.

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 3 Hammer Gels (to get ready for the cold air)

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/16/13 comments

weight: 167

Yesterday's day off due to all-day rain was welcome for my legs. I headed to the Y for my swimming workout to arrive before the Y opened at 8:00 AM:

200 medley warmup (I threw this in)
5 x 400 on :20 rest
  #1 - warmup, alternate 50 free, 50 choice
  #2 - swim free, kick hard every other lap
  #3 - negative split by 200
  #4 - alternate pull 50/swim 50
  #5 - ASCEND! start out fast and reduce your pace every 100, last 100 should be at a moderate pace
________
2200

I was first in the pool and had a good workout. I got out on the run in a hurry and ran about 5K at an easy pace.

Here are the reports:

http://connect.garmin.com/activity/273909712
http://connect.garmin.com/activity/273849881

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping;; drank my Recoverite with the meal

post-workout: bottle of Recoverite

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/14/13 comments

weight: 167

It rained most of the morning with embedded T-storms showing on the weather radar, so I did abs, arm. and leg exercises to start the day. The sun came out just before my scheduled appointment at 10:00 AM to help a friend with some computer issues. After lunch, I looked at the weather radar and saw that another round of storms were on the way, but it looked as though I'd have a couple of hours of a weather window, so I headed to the Y for my swimming workout:

300 yard warmup (breast, right side, left side) [I added this to get to 3000 yards]
3 x 900!
#1 - broken 900 warm up
300 swim (all free)
300 pull
300 alternate kick on side 25/swim 25 with zoomers

#2
100 descend stroke count each lap (swim less strokes every 25, it's okay to get slower to accomplish this)
200 pull
300 alternate easy 50/hard 50
200 pull
100 descend stroke count each lap

#3
400 - 4 x 100 hard on :10 rest
300 - 6 x 50 hard on :05 rest
200 - medley cool down

There was a very sparse crowd, which allowed me to have my own lane for the 1:25 that I stayed in the pool. It started to rain hard about a half hour after I was finished with the workout.

Here is the report:

https://connect.garmin.com/activity/273278937

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping;; drank my Recoverite with the meal

post-workout: bottle of Recoverite

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/13/13 comments

weight: 167

I drove a neighbor to the airport this morning and then got on my bike for my ride:

Bike 44 miles, 20 minute warm up, 10 minute cool down, in the middle, start out at 75 rpms, every 2 miles increase your cadence by 5 rpms until you cannot go any faster, then go back to 75 rpms and start over again.

The SW wind was a bitch! This was a real sufferfest, but it's all good. This particular wind direction seemed to give me a headwind for about 2/3 of my loop, but it was probably just my imagination. The good part was that I rode for 3:14 without stopping, just like a race. I iced my knees afterward and felt very good.

Here is the report:

http://connect.garmin.com/activity/273007854

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: Hammer Gel

workout: 2 bottles of Heed and 12 oz. of Heed with 2 Hammer Gels

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit (no topping today); drank my Recoverite with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/12/13 comments

weight: 167

I walked for 2 miles before starting my workout:

Run intervals (your favorite!), 10 minute warm up, 4 x 1200 with 400 recovery (or 6 minutes hard with 3 minutes recovery), 5 minute cool down.

I ran the first two intervals trying to stay in the 8:15 to 8:20 min/mi pace range. The last two intervals, I ran on perceived effort. I wasn't thrilled with my times, but I was working hard.

Here is the report:

http://connect.garmin.com/activity/272537283

During the afternoon I went out for an easy kayak paddle.

Here is the report:

http://connect.garmin.com/activity/272693138

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer bars that I got free on my auto-shipment

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

kayak paddle: 2 bottles of Heed

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/11/13 comments

weight: 167

I waited until mid-morning to head to the Y for my swim workout:

500 warm up - half of it are mixed strokes

4 x 50 pull
4 x 50 kick on side 25/swim 25

12 x 50 drill 25/swim 25 on :05 rest
  drills are right arm only, left arm only, catch up, head touch, repeat 3 times

3 x 200 on :10 rest, focus on not breathing 2 strokes before and after the wall and pulling down the mid line of your abdomen

6 x 25 SPRINT on :45 total (includes swim and rest), focus on fast arm turnover and a super strong kick (you should feel like cursing me after the second one)

200 cool down
________
2600

I added a 150 yard medley warmup to the top of the workout and changed the 500 to all freestyle. On the 6 x 25 sprint, I had to do them in sets of 2 because my breathing demanded it. At least I was working hard enough to go anaerobic. Total time was 1:25.

Here is the report:

http://connect.garmin.com/activity/272294767

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/10/13 comments

weight: 167

I walked for 2 miles with Cathy before my Sunday Run:

Long run time, 75 minutes total, focus on feeling strong and good for the entire run, cutdowns are great if your legs are feeling it, nothing major in that department, just by a few seconds is fine.

I went out slowly and just concentrated on running strong. I felt very good the last mile and had lots of energy left.

Here is the report:

http://connect.garmin.com/activity/271765179


Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: bottle of Heed; popped 5 Endurolytes

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/09/13 comments

weight: 165

I was waiting at the door when the Y opened at 8:00 AM for my swim workout:

500 warm up - 150 free/50 not free/100 free/50 not free/150 free
400 - alternate easy 50/hard 50, focus on pulling down the mid line of your body with your underwater stroke
300 pull - focus on fast turnover and rotating your shoulders
200 swim - no breaths two strokes before and two strokes after the wall
100 - ascend, start fast and get slow each lap, last lap is easy!
____________
1500

 

I tried to minimize the time between sets because I was crunched for time, having to meet friends at 10:00 AM for a trip to the Everglades Seafood Festival. After the swim, I hustled into my running shoes and ran for 20 minutes. Both workouts went well and I felt good.

Here are the reports:

http://connect.garmin.com/activity/271962311
http://connect.garmin.com/activity/271423565

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: black bean soup and a grouper platter at Camellia's Grille in Everglades City; drank a couple of Arnold Palmers with the meal

Dinner: quinoa and rice with dates and walnuts at the Rock Creek Valentine's Dance; drank sparkling water with the meal

cup of Sleepy Time tea before bedtime

02/08/13 comments

weight: 167

I took a 2 mile walk before starting my workout:

Run/bike/run, run 20 min/bike 50 min/run 25 min, effort is moderately hard for all three legs, maintain consistent pace on the bike, second run can be faster than the first.

I thought that the second run was 30 minutes. I felt good throughout the workout, my favorite kind. My legs enjoy the change from run to bike and from bike to run. The hardest leg is always the first because of the anticipation of the other two legs, but once I start running it's all good.

Here are the reports:

http://connect.garmin.com/activity/270943772
http://connect.garmin.com/activity/270958750
http://connect.garmin.com/activity/270943774

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

workout: bottle of Heed on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa and rice with dates and walnuts at a friend's house; drank water with the meal

02/07/13 comments

weight: 165

I arrived at the Y at about 7:30 AM for my swim workout:

200 medley warmup (breast, right side, left side, free)
200 swim with zoomers
200 pull (can keep zoomers on)
200 alternate kick on side 25/swim 25 (with zoomers)
200 swim with zoomers

12 x 25 hard with zoomers on :05 rest
odds are free (#1,3,5,7,9,11)
evens are not free, your choice (#2,4,6,8,10,12) I chose sidestroke

400 swim - descend by 100

6 x 50 sprint on :10 rest

200 cool down
___________________
2200

I had no problem getting a lane and had a good workout, which took 1:02.

Here is the report:

http://connect.garmin.com/activity/270643808

I did arms, legs, and abs exercises after lunch.

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

02/06/13 comments

weight: 165

It was a beautiful morning for a bike ride:

Bike, 36 miles total, keep cadence between 80-90 rpms, every 4 miles increase 1 gear of difficulty.

I kept to the schedule for about the first half and then decided to stick with the gear changes and do the best I could with the corresponding cadence. I was working pretty hard toward the end with the usual NE wind.

Here is the report:

http://connect.garmin.com/activity/270322463

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 2 bottles of Heed and 12 oz. of Heed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

02/05/13 comments

weight: 165

I walked for 2 miles before my intervals workout:

Run intervals, 10 minute warm up, 4 x 800 with 200 recovery (or 4 x 4:00 hard with 2:00 recovery), 5 minute cool down.

I was pleased with my first two intervals, but then I slacked off a bit. My effort was there, because I had to walk for a while after each of the last two intervals.

Here is the report:

http://connect.garmin.com/activity/269968089

I went out for an easy one-hour sunset cruise in the kayak in the late afternoon. Because of low water, I tried for a launch with a good bit of the bow still on land. The kayak flipped over and I got a good dunking. I laughed for a while before getting back in.

Here is the report:

http://connect.garmin.com/activity/270133288

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/04/13 comments

weight: 166

I arrived at the Y before 8:00 AM for my workout:

400 swim - 50 free/50 choice (no free)
8 x 75 slow 25/medium 25/fast 25, all freestyle, on :05 rest

300 swim - focus on not breathing two strokes before and after the wall
200 pull - focus on fast turnover and rotating your shoulders
100 swim - descend stroke count, each lap swim one (or more) strokes less, glide extra long and kick hard off the wall

8 x 50 hard on 1:30 (total time with swim and rest), and if you're feeling good, try 1:20 for the time interval

200 cool down
_______________
2200

I lucked into a lane, ceded to me by a guy who was just floundering around. I had a great swim workout today! I was up later than usual at a Super Bowl Party last night and got up at 5:30 AM anyway. It was 47 degrees on the pool deck when I got in the water at 7:50 AM. During my first lap of freestyle, I thought that I was swimming with fluency, either for the first time or for a rare time. This is a feeling I have experienced in downhill skiing, cross country skiing, and running. It's always amazing to me and I know it comes from diligent training where the key techniques become instinctual. So, every set was enjoyable. When I got to the timed 50s, I was apprehensive, but the first two of them were dead on 60 seconds, slower than my granddaughters, but fast for me. The rest varied from 65 to 75 seconds. I kept the total to 1:30, which seemed about right. This is another one of those situations where I credit coaching more than my own efforts, so thanks to Coach Nicki. I've got a long way to go to be competitive in swimming for my AG, but I see a faint light at the end of the tunnel.

Here is the report:

http://connect.garmin.com/activity/269626250

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/03/13 comments

weight: 166

I walked for 2 miles, 1 with Cathy, before my 76 minute run. It was a nice day, so the run went well. I worked on making it natural with normal cutdowns as the run went on. I felt good afterward.

Here is the report:

http://connect.garmin.com/activity/269231725

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

post-workout: bottle of Recoverite,; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa and brown rice at a Super Bowl party; drank water with the meal

cup of Sleepy Time tea before bedtime

02/02/13 comments

weight: 167

I arrived at the Y before it opened at 8:00 AM for my workout:

12 x 200 on :15 rest
#1 - easy warm up
#2 - drill/swim by 50, drills are right arm only, left arm only
#3 - alternate kick on back 25/swim 25
#4 - moderate swim, focus on shoulder rotation and pulling under the midline of your torso
#5 - drill/swim by 50, drills are both fists, catch up
#6 - no breaths two strokes before and two strokes after the wall
#7 - pull
#8 - hard swim
#9 - alternate easy 50/hard 50
#10 - pull
#11 - descend by 50
#12 - cool down
___________________________
2400

take less than 2 minutes to transition followed by 30 min run

There were only a couple of us in the "early shift" at the pool. The swim went well. I kept the run comfortable and felt good.

Here are the reports:

http://connect.garmin.com/activity/268841866
http://connect.garmin.com/activity/268669955

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite, 2 Clif Bars (piggy!); popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

02/01/13 comments

weight: 167

It was too cool for me to want to ride my bike in the morning, so I waited until after lunch for my brick workout:

Bike and run, back to back, bike is 50 minutes at moderate intensity, less than 2 minutes to transition, 50 min run at moderately hard effort.

The wind was a bit of a pain in the ass on the bike, but welcome on the run. I was happy with the workout.

Here are the reports:

http://connect.garmin.com/activity/268407934
http://connect.garmin.com/activity/268405997

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

pre-workout: 2 Hammer Gels

workout: bottle of Heed on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: vegan meal at Seasons 52 with Don and Katie; drank sparkling water with the meal

cup of Sleepy Time tea before bedtime

01/31/13 comments

weight: 167

It was raining, so I drove to the Y early in hopes that the pool wouldn't be crowded for my swim workout:

200 medley warmup
200 free with zoomers

200 drill/swim with zoomers by 25, drills are right arm only and left arm only
200 pull (you can leave zoomers on)
200 drill/swim with zoomers by 25, drills are thumb drag and head touch
200 swim with zoomers

3 x 50, 25 breaststroke/25 freestyle on :05 rest
200 swim - alternate by slow/fast by 50

3 x 50, 25 breaststroke/25 freestyle on :05 rest
200 swim - descend by 50 

3 x 50, 25 breaststroke/25 freestyle on :05 rest
200 swim - hard

400 swim - focus on no breathing two strokes before and after the wall

200 cool down
__________________
2850 total

I was right about the pool crowd, just me and two others and two lifeguards bundled up and in shelter from the rain.

Here is the report:

http://connect.garmin.com/activity/268004654

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/30/13 comments

weight: 166

I got out fairly early for my bike ride:

Bike 40 miles, 10 minute warm up, let's retry last week's workout, start with one gear, within each 10 minutes interval do 2 min @ 70 rpm, 2 min @ 75 rpm, 2 min @ 80 rpm, 2 min @ 85 rpm, and 2 min @ 90 rpm, end with 5-10 min cool down.

It was blowing hard from the SE, about 20 mph. Given that circumstance, I think I had a good bike ride.

Here is the report:

http://connect.garmin.com/activity/267708454

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 2 bottles of Heed and 12 oz. of Heed mixed with 2 Hammer Gels on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: amaranth with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/29/13 comments

weight: 166

I walked for two miles and then did my interval workout:

Run intervals, 10 minute warmup, 3 x 1200 with 200 or 400 recovery, 5 minute cool down (or 3 x 6:00 minutes hard with 3:00 recovery).

I accidentally stopped my GPS at the start of the first hard interval, so it is incomplete in the GPS track.

Here is the report:

http://connect.garmin.com/activity/267375812

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/28/13 comments

weight: 166

I drove to the Y a bit earlier than usual because I had noticed that the pool is becoming more crowded by the day. The swim workout:

200 medley warmup
200 free with zoomers

200 drill/swim with zoomers by 25, drills are right arm only and left arm only
200 pull (you can leave zoomers on)
200 drill/swim with zoomers by 25, drills are thumb drag and head touch
200 swim with zoomers

3 x 50, 25 backstroke/25 freestyle on :05 rest
200 swim - alternate by slow/fast by 50

3 x 50, 25 backstroke/25 freestyle on :05 rest
200 swim - descend by 50 

3 x 50, 25 backstroke/25 freestyle on :05 rest
200 swim - hard

400 swim - focus on no breathing two strokes before and after the wall

200 cool down
__________________
2850 total

I never learned the backstroke, so I just hacked at it. Luckily I was in a lane by myself, because I was all over the lane. I think the water aerobics ladies right next to my lane had a good laugh while I was trying the backstroke. I hope no future workout includes the butterfly because I know I can't swim that stroke.

Here is the report:

http://connect.garmin.com/activity/267043124

 

 

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/27/13 comments

weight: 167

I started with a two mile walk with Cathy, as usual, and then went out easy and decided to try to enjoy the beautiful day and appreciate the fact that I can still run as far as I want to. [I was talking to a long-time runner last night who has many marathons under his belt. He is younger than me and now he can no longer run due to leg problems. He was reminding me how lucky I am.] I took a slightly different route along the airport and just let my pace get slightly faster as I went along. The 5th mile seems out of place in the sequence, but I found myself at a turn-around on a grassy path and decided to stop for a pee.

Here's the report:

http://connect.garmin.com/activity/266127613

 

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: 2 Hammer Gels

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/26/13 comments

weight: 167

I went to the Y on Saturday morning for a swim/run workout:

200 swim with zoomers
200 kick with kick board and zoomers
200 pull
200 swim, no zoomers

10 x 75 kick/drill/swim by 25 with zoomers
  Drills are alternating right arm only and left arm only, kick is on your side

800 swim, descend by 200, focus on not breathing two breaths before and 
two breaths after for as long as you can sustain it

4 x 25 sprint on :05 rest, kick super hard the back half 

200 cool down
------------------------
2600

20 minute EZ run

I added a 100 yard medley warmup to the beginning of the swim workout to bring the total to 2700 yards, taking 1:23.

Here is the report for the first swim, the others can be found by clicking on "next":

After the swim, I headed out for the 20 minute run. Here is the report:

http://connect.garmin.com/activity/266127641

 

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts at the Sock Hop; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/25/13 comments

weight: 167

I took a 2 mile walk and then a 3 mile bike warmup before getting to the workout for the day:

Bike/run/bike/run workout, bike 25 min/run 25 min/bike 20 min/run 20 min, get consistently harder with effort for each leg, start at a moderately effort for the first bike, take less than 90 seconds to transition between each leg.

I decided to simplify the accounting for the workout by changing it to approximately 10K bike/5K run/10K bike/5K run. It was warm and sunny with a light wind, just enough wind to provide a challenge. I felt good throughout the workout and was happy with the results.

Here are the reports:

My left knee wasn't completely pain-free, but was not a problem on either the bike or run legs.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: popped 5 Endurolytes; 3 Hammer Gels

workout: 2 bottles of Heed on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: sushi at Sushi Thai Too; drank a bottle of sparkling water with the mea

cup of Sleepy Time tea before bedtime

01/24/13 comments

weight: 167

I drove to the Y earlier than usual for my swim workout:

10 minute warm up, mixed strokes

1200 m swim (48 laps)
  get faster each 200, so 6 speed changes
  get your total time

easy 100 cool down
______________
1700ish

I did a 200 yard medley warmup, which should have been 400 yards.

Here is the report:

I tried to get a good body roll going on the 1200, and felt as though I was swimming better, but I didn't swim faster.

Here is the report:

http://connect.garmin.com/activity/265508392

I did a 400 medley cool down, including 100 free at the end which I timed.

Here is the report:

http://connect.garmin.com/activity/265508396

My latest theory on my slowness is that I'm doing the running equivalent of jogging and need to pick up the pace.

I decided to forgo the leg exercises today in deference to my knees.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: 4 Clif Bars and Coconut Water in the car returning from tutoring; busy day and evening

cup of Sleepy Time tea before bedtime

01/23/13 comments

weight: 167

   Mixed bag of stuff today. It was chilly and windy this morning, so I held off until this afternoon to ride. I finally got out after lunch. The NE wind was strong and made it tough to do the cadence intervals. I did what I could, but I noticed a noise from the bike every revolution of the crank. I stopped and put the bike on the rack to see if the chain or something else was rubbing. I couldn't get a sound up on the rack. So, I went out some more. The noise persisted, so I came back in and put the bike on the rack again. Then, I did a test ride, using one shoe clipped in at a time. I discovered that the noise and a vibration were coming at the bottom of a left pedal stroke. I figured that the bearings on the left pedal were shot and took the bike to Naples Cyclery. The service guy found it was an adjustment of the bottom bracket and did it with no charge. When I got back home, I started to ride again. The wind was still bad, but the noise was gone. Unfortunately, my left knee started hurting. It had been a little sore earlier, but now it was very sore, so I quit for the day. I only got about 16.5 miles in for about 75 minutes of riding. I'm worried about my knee. The only thing that makes me less worried is that my right knee hurts a little also. I don't sweat soreness that's balanced, so maybe everything is OK. I have a history of knee issues that forced me to quit step aerobics some years ago.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: bottle of Heed on the bike

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/22/13 comments

weight: 167

I have been thinking about my slow swimming and I want to work on my body roll to ensure that my back muscles get involved in my freestyle stroke. I should get some transfer from my kayaking and that doesn't seem to be happening.

I walked for two miles without Cathy, who had been vomiting since 1:00 AM, and then started my intervals: 10 minute warmup, 4 x (2 minutes hard, 2 minutes recovery), 5 minute cool down. I ran negative splits for my hard intervals: 8:36 min/mi, 8:33 min/mi, 7:57 min/mi, 7:48 min/mi. I decided that this was a case of "mental cowardice", where I was afraid to go out hard on the first interval. What was I afraid of? Not a damn thing! I don't care if I drop dead doing intervals. I really don't.

Here is the report:

My left knee was a tiny bit sore for a few minutes at the beginning of the warmup. I iced my knees after my calves after the copout workout.

 

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/21/13 comments

weight: 167

I drove to the Y for my swim workout:

400 warm up with zoomers, no breath 2 strokes before/after each turn at the wall
12 x 75 with zoomers on :05 rest, 25 kick on side/25 drill/25 swim
  Drills are right arm only, left arm only, both fists and repeat four times

6 x 100 hard on 2:20 (total time, including rest)

500 steady, visualize being in a race, same as warm up - don't breath 2 strokes before/after the wall

200 cool down
_______________
2600

I am somewhat discouraged and frustrated after this workout because of my continuing slowness. The only positive thing I can say about my swimming is that my endurance is increasing.

During the 400 warmup, I found it too difficult to do the "no breath" before and after the turns. When I'm swimming, I usually experience a bit of claustrophobia and the edge of breathlessness. I know this is mental, but it is there.

Here's the 400 warmup:

http://connect.garmin.com/activity/264568710

The 6x100 on 2:20 is impossible for me at this point. Here are the 6 100's (2:27,2:27,2:34,2:38,2:38,2:34):

http://connect.garmin.com/activity/264568715
http://connect.garmin.com/activity/264568721
http://connect.garmin.com/activity/264568723
http://connect.garmin.com/activity/264568726
http://connect.garmin.com/activity/264568730
http://connect.garmin.com/activity/264568733

I had the same issue with the 500 that I did with the 400.

Here's the 500 free (2:47 min/100):

http://connect.garmin.com/activity/264568736

For the 200 cool down, I did 50 breast, 25 right side, 25 left side, 25 right side, 25 left side, 50 free. I discovered that my side stroke on my left side is much slower than my side stroke on my right side. Here's the 200 cool down (2:57 min/100):

I wonder if some upper body exercises would help. I've been doing a couple of small of the back exercises to help raise my legs in the water.

I'm discouraged, but stubborn, and will keep on working on my swimming.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/20/13 comments

weight: 167

I walked for two miles with Cathy and then started my "70 minute" run. I started easy and then let my pace naturally increase. I decided to go for 8 miles.

Here is the report:

My left knee was a bit sore for the first few miles and then stopped hurting. Later, after iciing my legs, my left knee hurt a little bit.

 

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/19/13 comments

weight: 170

I drove to the Y soon after it opened for my swim workout:

500 warm up (20 laps, it's been a while)
  the 4th lap of every 100 is non-free, so 3 laps free followed by one lap not free, repeated 5 times

8 x 50 on :05 rest, 25 drill/25 swim, for these 50's, don't take a breath 2 strokes in the turn/wall and 2 strokes after, so it will be an effort in breath conservation, you may find yourself holding your breath a bit and try not to, just slowly exhale
  Odd numbers - drill is right arm only
  Even numbers - drill is left arm only

broken 1000 - what? a broken is almost a straight interval but split into even denominations with a little rest
  200 - comfortable pace, :03-:04 rest
  200 - alternate slow/fast by 25, ;03-:04 rest
  200 - negative split (2nd 100 is faster than the 1st), :03-:04 rest
  200 - descend by 50, :03-:04 rest
  200 - hard

do the following set four times:
  25 SPRINT
  1-2 sec rest
  25 breaststroke, EASY

200 cool down
________________
2300

 

I forgot to start my stopwatch until after I swam 100 yards, so I actually swam 2400 yards. The time (1:12) is for the 2300 yards.

Here's the report:

http://connect.garmin.com/activity/263675585

 

Later in the after noon, I did leg exercises:

1. Walking lunges - no weights, you can us the neighborhood street, do two sets, each set as far as you can go, bring your knees as close to the ground as they can go without touching, take about :30 rest inbetween
2. Wall squats with the balance ball - with the ball behind your back, sit all the way down, as far as you can go, with your rear end as close to the ground as it will go, do 2 sets of 10
3. Calf raises - no weights, three sets of 20, one set with ballet feet (turned outward), one set with parallel feet, and one set with feet turned inward
4. Hip flexor raises - you can put up to a 10 lb weight on your knee when you do these, lift one knee (while holding weight on it) up to a 90 degree angle and pause for one second before lowering, you may put one hand on the wall for support, do 2 sets of 10 with each leg

 

I used the 10 lb medicine ball with the squats, raising it over my head with each rep. It's good to be back to the leg work, not because I enjoy it, but because it's effective.

 

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/18/13 comments

weight: 167

It was 50 degrees this morning and very windy from the NE, so I took my time getting ready for the workout:

Bike and run, bike is 45 minutes at a perceived exertion that is moderately hard, maintain a cadence of 80 or higher, take less than 2 minutes to transition to the run also 45 minutes and at a similar perceived exertion.

I had to put 4 layers on top along with my running tights on the bottom and gloves. The wind made it difficult to keep the cadence around 80 RPM while still making some forward progress. Anyway, I got it done.

Here's the report:

http://connect.garmin.com/activity/263351853

My left knee had a little ping in it during the bike and I thought back to Monday afternoon when I slipped on the kayak ramp while pulling in the kayak from the water. When I slipped on the mud, my left leg folded beneath me and my left quad screamed with pain. It was only momemtary and I figured that my quads were already sore from Sunday's race and that the sudden stretch caused the pain. I didn't feel any other leg pain then, but now I wondered if it was related. So, I decided to take it out very slowly on the run and use it as a recovery run, at least at first. After a couple of miles, my legs felt good except for a strange pain in the front of my left ankle which occurred a few times and then abated. So I let my pace naturally speed up without trying to increase it. I was very pleased to note that I ended up doing the last half mile or so at around 8:30 minutes/mile.

Here's the report:

http://connect.garmin.com/activity/263351083

I iced my calves and then my feet after the workout. I felt great!

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 2 bottles of Heed on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/17/13 comments

weight: 167

I vegged out during the morning on the computer. After lunch I waited an hour and then drove to the Y. I've found that around 2:15 PM is a dead time in the Y pool. My workout was 5x500 yards. Sure enough, after a few minutes I was alone in the pool.

Here's the report:

http://connect.garmin.com/activity/263143688

I enjoyed the workout and felt good throughout. I went 13 minutes for the last 500 yards, which projects to 55 minutes for 1.2 miles. My goal is to try to reduce the time to 45 minutes (eventually). I feel good about having a concrete goal to work toward and look forward to the work to try to get there.

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/16/13 comments

weight: 167

I did a 30 mile bike ride with two minute hard intervals each 10 minutes. There was a SW wind, but the morning was beautiful.

Here's the report:

http://connect.garmin.com/activity/262751035

It took a while for my legs to get into the flow, but eventually all was good. I enjoyed the workout, especially the hammering part.

Later, in the afternoon, I took my kayak out for a sunset paddle of a couple of hours. Very relaxed recreation.

Here's the report:

http://connect.garmin.com/activity/263028702

Nutrition

Breakfast: 1 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 2 bottles of Heed on the bike

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

paddle: 2 bottles of Heed on the kayak

Dinner: grouper and linguini at Grouper and Chips; drank 3 Arnold Palmers with the meal

cup of Sleepy Time tea before bedtime

01/15/13 comments

weight: 167

Reflections on the HITS Olympic Triathlon:

Somehow this triathlon was different for me. I was so very apprehensive about the 1500 meter swim that I was about ready to quit triathlons and go back to duathlons. I was thinking about that on Sunday morning while I was looking out on a dark Gulf of Mexico. I felt that my experiment with competitive swimming had been a failure in spite of good coaching from my own Coach Nicki, Team Bricks' Open Water Swim clinics all summer, and two very professional lessons from T2 coach Chris Bowker. I wasn't all that sure that I could make the 1 hour cut-off time for the swim.

What helped me get out of that funk was that I had dedicated my race to my friend Tom Cox, who had passed on in the evening of the night before. I had written "Tommy" on my right thigh as a sign of the dedication. I knew that I had to give it my best try and not be a quitter. Later, while I was standing on the beach before the start, I thought about all of the training that I'd done, that I was well nourished, hydrated, and rested. I was as ready as I could be, so I was ready to commit.

The moon was new and the tide was low, so there was a sandbar that extended pretty far out along the whole length of the swim course. I had a lot of wading to do before I could swim a stroke, but when I started to swim, all of the training kicked in and I was good to go.

All of the men started in the first wave and all of the women started in the second wave, 3 minutes later. I'm not sure I'd even begun to swim when I heard the women start. Before long I heard a sound like a school of fish splashing around the surface of the sea, or the sound that a monsoon rain makes when it hits the ground. Then, a pod of women swimmers overtook me and surrounded me for a while, two of them swimming over me, and then they were off and ahead. I didn't realize it at the time, but the elite triathletes of the U.S. Military Academy had come to Naples and some of their swimmers as well as other elite females were in that first group. I just relaxed and did the swim. I came out of the water after 38 minutes, not fast, but not over the cut-off.

At this point, I thought only a flat tire could make me a DNF, but at mile 6.5 of the bike leg I was very nearly hit by a car trying to sneak through the filter of Collier County Sheriff officers protecting the intersection of Vanderbilt Beach Road and Logan Boulevard. We had been promised that we could burn through all of the intersections at full speed and I was counting on that. Luckily, I saw the car sneaking through and heard police whistles and shouts. I slammed on my brakes and skidded to keep from being killed. Another rider wasn't so lucky earlier in the race. An elite triathlete male from Naples was barreling along at 31 mph, down in his aerobars, when he crashed into a car which had pulled out of an unprotected side road on Golden Gate Boulevard. The guy was in hot pursuit of the eventual winner of the race, totally focused on getting every ounce of speed out of his bike and himself. He flipped over the car, landed on his back, and broke a couple of bones in one hand and his wrist, got massive road rash, and some sort of leg injury. I remember several times during the bike ride looking down at my right thigh to see if Tommy was still aboard with me. I started to "talk" with him about the race, asking him strategy questions such as, "Do you think I should save anything for the run?"; I could hear his southern drawl telling me to "do whatever you think is best." Of course I thought it best to hammer it out on the bike and crawl the run leg of the race if necessary; that's how I've always ridden duathlons and triathlons. My highlight of the ride was crossing U.S. 41 on the way back, down in my aerobars, at 23 mph, which is fast for me. Vanderbilt Beach Road, after it crosses U.S. 41 and has gone by the shopping center containing my local bike shop, Naples Cyclery, not to be confused with My Bike Shop Dave's Road Bikes of Dover, DE, turns into a two lane road. The beach traffic was at its usual weekend density and there was no bike lane. I was trying to come in another half mile or so to the bike dismount area and wanted to average about 21 mph on the stretch. But some of the cars ahead were ignoring me and squeezing me. Instead of slowing down to save my life, I kept coming strong, yelling "Get Over!". Somehow I made it unscathed. As I dismounted, I smiled at the thought that I would finish the race. (I assumed that I wouldn't get a heart attack or be hit by a car on the run.)

Coach Nicki has told me to try to smile when I run and I smiled a lot in the 10K running leg. It was hot and I had to pour ice water over my head 3 times during the 64 minutes I was out on the course, but I just ran a steady pace and thought good thoughts. I talked to Tom a few more times on the run and he was very supportive.

As I approached the finish line, I did a strong sprint in with a big smile on my face. My local swim teacher, Chris Bowker, was working the finish line and greeted me with a handshake. I thanked him for his help and smiled some more.

It is inconsequential, but I beat the other guy in my AG, a 69 year old with USAT age of 70, and also beat the only guy in the 65-69 age group. The main thing is that I finished an Olympic length triathlon.

I drove to the Y for a 1:00 PM swim workout:

200 warm up, mixed strokes
200 pull
200 alternate kick on side/swim by 25, with zoomers

12 x 25 on :05 rest, moderately hard pace
#1-6 are with zoomers
#7-12 are without zoomers

3 x the following set:
300 swim - focus on good from, moderately hard pace, :10 rest
2 x 50 on :05 rest - 25 not freestyle/25 freestyle
100 all out on :15 rest

200 cool down
_______________
2600

I had to share a lane with slow lady who clawed me while she was doing the backstroke. It reminded me of Sunday's swim. The thing is that I'm used to people swimming over me, crossing in front of me, and grabbing my feet, so it doesn't faze me. In face when something grabs ahold of my foot in open water, I don't think "shark", I think "aggressive swimmer"; I guess I'm learning. I liked the workout and have gained a lot of swimming confidence (if not speed). I forgot to put the Zoomers on for the first 6 of the 25s. In the recent past, I would never have forgotten to put my Zoomers on, because I felt more comfortable with them. Now it doesn't matter. The workout took 75 minutes.

Here's the report:

http://connect.garmin.com/activity/262505718

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

drank a cup of Chai tea at teatime

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/14/13 comments

weight: 167

I toured Naples Harbor and the upscale community of Aqualane Shores in the kayak. The south wind caused the harbor and bay to be somewhat choppy, but it was a beautiful afternoon.

Here's the report:

http://connect.garmin.com/activity/262502886

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

workout: 2 bottles of Heed in the kayak

Dinner: salad with raisins and walnuts; drank a bottle of Recoverite with the meal

cup of Sleepy Time tea before bedtime

01/13/13 comments

weight: 166

I awoke at 3 AM to get ready for the HITS olympic distance triathlon. My friend Tom Cox had died the night before, so I wrote "Tommy" on my right thigh to dedicate the race to him. I left at 4:30 AM and headed to Vanderbilt Beach, where I parked for $10 in the beach parking lot, where I was first in (of course). The transition area was awesome, with a grassy floor, stools with name and number afixed, and lots of room between bikes. I got my equipment in place and walked down to the beach to see what the water was like. Even in the dark I could tell that the water was pretty flat. I visited the porta-pottys a few times and ate my Clif Bars while I got my area organized. The water temperature was 71 degrees, so I opted to wear my wetsuit. I walked down to the beach at about 6:50 AM to see the start for the sprint race. As I watched the swimmers start, I saw a sandbar reaching pretty far out, so lots of wading was necessary. This made the start, and then the finish, very undramatic. I met my single AG competitor, a 69 year-old with USAT age of 70, and his wife on the beach. We chatted for a while until the start.

I was very nervous at 7:40 AM when the swim started. When I started swimming, after a long wade in, I got right into my stroke, breathing on the left so I could see the buoys. My nervousness left me and I just stayed in my stroke. I breathed "high" to avoid swallowing too much salt water from the slight chop from the east wind. All of the men were in the first wave, with the women starting 3 minutes later. It wasn't long before I was overcome by a bunch of speedy female swimmers, two of whom swam over me, and one who grabbed my foot. I was unfazed. We actually had to come up on the beach and high-five the race director before starting the second loop. I noted that the first loop took me 18 minutes and stopped worrying about making the cut-off time. I guess I relaxed a bit on the second loop because my stopwatch told me that the whole swim (and wade) was 38 minutes.

I had to run on some soft sand and then on pavers, asphalt, concrete, and a sand and oyster shell driveway to reach the swim-in of transition. I felt good and was soon on my stool getting off the wetsuit. I had used Body-Glide on my calves and ankles, but it still took longer than I wanted to get the wetsuit off. I got my socks on without any problem and was on the bike soon thereafter.

The first half of the bike was mainly due east, into a nasty headwind. I do not do well with headwinds and hope to rectify that in the future. I was very surprised that I didn't pass many people on the first half, but I think it indicated that the others weren't a bothered by the wind. At mile 6.46, at the intersection of Vanderbilt Beach Road and Logan Road, an idiot who ignored the cops protecting the intersection almost hit me. I slammed on my brakes as I yelled "Asshole!" and "Son of a Bitch!" and skidded as I've never skidded on a bike. Luckily, I escaped with a slight slowing of my pace. This incident amped up my adrenaline, so maybe it was a good thing.

When I turned around, I picked up a tail wind and started flying. I passed a few people on the way back and averaged 18.3 mph for the 24 miles. My favorite part of the ride was crossing US 41 stretched out over my aerobars at 23 mph. I blew into the bike dismount at full speed and ran into transition. I always love this point in the race when I know that I will finish, I didn't drown or otherwise have to be pulled from the water, and I didn't crash or get a flat on the bike. I know I can walk fast enough to finish within the cut-off time.

As always, I saved nothing for the run. I did a fast transition and headed out with the temperature in the 80s and a hot, burning sun for company. I decided that I wanted to run a steady pace that wouldn't require any walking. Well after the turn-around, I saw my AG competitor coming the other way. He said that I passed him on the bike, and I could tell that I was running faster than he was. A woman from Team in Training, doing the annoying run/walk was averaging about the same pace, so we chatted a bit. This was her first triathlon and she was planning to do a full Ironman in Coeur d’Alene in June. I asked her how many marathons she has done and she said that she hasn't done even a half marathon. I told her that I'd like to introduce her to Cathy so that she could see that some women are crazy too. I felt good at the finish and was greeted by Chris Bowker, who gave me two swim lessons at Norris Aquatic Center. I finished in 3:10 after a 1:04 10K run.

So I came in 1/2 in my AG and also beat the only finisher in the 65-69 AG. I felt good about the race. I feel that I was excellently prepared for the race by my coach. I would like to gain some leg strengh for the next event so that I'm not so slowed by head-winds and I want to continue to work on my swim speed.

Here's the report on the bike leg:

http://connect.garmin.com/activity/262020665

Nutrition

Breakfast: 2 bagels and jam; drank 2 cups of coffee

pre-race: bottle of Heed, popped 5 Endurolytes, 2 Clif Bars

race: 2 bottles of Heed and 12 oz. of Heed with 2 Hammer Gels on the bike

post-race: bottle of Recoverite, popped 5 Endurolytes

Lunch: fruit; drank a cup of brewed ice tea with the meal

Dinner: rice with raisins and walnuts and hemp oil; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime with 2 Clif Bars for a snack

01/12/13 comments

weight: 166

I did an easy 30 minute bike ride with a short burst in the middle.

Here's the report:

http://connect.garmin.com/activity/262020670

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

post-workout: bottle of Recoverite

Dinner: pasta with red sauce and 2 rolls; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime with 2 Clif Bars for a snack

01/11/13 comments

weight: 166

I was supposed to run for 75 minutes, but I changed my mind during the run and ran negative splits for 10K, with a sprint for the last .2 miles.

Here's the report:

http://connect.garmin.com/activity/260718293

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

pre-workout: bottle of Heed, popped 5 Endurolytes, 2 Clif Bars

post-workout: bottle of Recoverite

Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/10/13 comments

weight: 166

I drove to the Norris Aquatic Center, arriving at 7:15 AM for a swim lesson/workout. I gave the instructor Chris Bowker a copy of my workout and he incorporated most of it in with his teaching. He had me do some warmup stuff with a band to show me the muscle groups I should be using in my strokes. The outdoor pool was configured with 50 meter lanes, but there was an underwater cone at 25 meters to allow changes at 25. After the warmup, he put me in a harness with a band to try to get me to apply more power in my stroke. Then he showed me an underwater video of my stroke and an underwater video of Michael Phelps stroke and pointed out how my stroke had no catch and thus no power. I get it and will hopefully become fluent through practice. My upper body definitely feels the work. My total swim time was an hour, but I lost track of the number of meters.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

post-workout: bottle of Recoverite

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/09/13 comments

weight: 167

I had scheduled the second of my swim lessons for 6:30 AM as a substitute for the lesson I was supposed to have on January 4 when the instructor thought it was the next day. I decided that I would spend the lesson out of the pool discussing technique with the instructor. Our mutual conclusion was that I'm not applying enough power in my stroke and not using my lats properly. We scheduled a session for 1/10 where I'll do my prescribed swim workout under his guidance. I've always suspected that I wasn't doing something right underwater, so maybe this is a step in the right direction. I realize that, when I pull, I don't feel the pressure of the water the way I do when I take a kayak stroke. It could be my hand position. Anyway, we're going to work on it.

After I got home, I started with a 2 mile walk and a 3 mile warmup on the bike. Then, did a bike/run/bike/run/bike workout:

http://connect.garmin.com/activity/260079817
http://connect.garmin.com/activity/260036320
http://connect.garmin.com/activity/260079804
http://connect.garmin.com/activity/260036323
http://connect.garmin.com/activity/260079783

I felt as though I was working hard on each leg. There was a wicked ENE wind that really nailed me at the ending of each lap. I almost got hit by a palm frond falling about 25 feet that landed next to me as I was riding a bit for a cool down. I guess my number wasn't up yet.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

pre-workout: bottle of Heed; popped 5 Endurolytes

workout: 2 bottles of Heed and 8 oz. of Heed mixed with a Hammer Gel on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/08/13 comments

weight: 167

I headed to the Y early for my swim workout:

I miscopied the instructions to my workout sheet. The assignment was for 2600 yards. Here's what I did:

200 medley warmup
200 swim with zoomers
200 drill/swim with zoomers by 50, drill is right arm only both times
200 pull
200 drill/swim with zoomers by 50, drill is left arm only both times
200 swim with zoomers

3 x 50 hard with zoomers, kick 25/sprint 25, kick on your side, take 20 seconds rest in between each 50
200 comfortable swim

3 x 50 hard with zoomers, kick 25/sprint 25, kick on your side, take 20 seconds rest in between each 50
300 comfortable swim

200 medley cool down
----------------------------------
2200 yards

I spent 1:04 in the Y pool.

Here's the report:

http://connect.garmin.com/activity/259678026

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

post-workout: bottle of Recoverite

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: dinner with Herb Townshend and Carol Montgomery at Bonta Springs Fish House.

cup of Sleepy Time tea before bedtime

01/07/13 comments

weight: 170

I got my gear together and headed out for my bike workout:

Bike today, total of 45 miles, use the first 5 mile as your warm up and the last 5 miles as your cool down. For the middle 35 miles, the workout is this: start out at a moderate gear and cadence between 70-75 rpms, every 5 mile increase your gear (by 1 or 2 gears) OR cadence by 5 rpms.

It had rained a bit overnight, so the road was somewhat damp when I started, but it dried out before long. The NE wind was relentless and wrecked the idea of ramping up the gear and the cadence. I was on track for about half of the ride, but then I decided that I would ramp up the gear and just push the best I could against the wind. I felt that I got a hard workout.

Here's the report:

http://connect.garmin.com/activity/259322320

My legs felt good during and after the workout, no soreness.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

workout: 32 oz. of Heed and 12 oz. of Hee mixed with a Hammer Gel on the bike

Lunch: fruit with smoothie topping; drank a bottle of Recoverite with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/06/13 comments

weight: 170

I was at the Y when it opened at 1:00 PM for my swim workout:

Swim is warm up of your choice for 10 minutes, then 3 x 400 with an emphasis on kicking. The first 400 kick hard of the wall for every lap. The second 400 kick hard going into the wall each lap (if there are flags, kick from the flag into the wall. If no flags, kick hard about 5 meters from the wall). The third 400 kick hard going into the wall AND coming off the wall. Take 20 seconds rest in between each 400, and finish with a 5 minutes cool down.

I did a 200 medley warmup by mistake, so I did 2x200 medley cool down to get the 1800 yards for the workout.

Here's the report:

http://connect.garmin.com/activity/258977187

I did a quick transition from the pool and took off on a 20 minute easy run.

Here's the report:

http://connect.garmin.com/activity/258977202

I iced calves, feet, hamstrings, and quads after the run. Nothing really hurt, but I had a hint of soreness from yesterday's run.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: quinoa, dates, and walnuts and a small salad; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/05/13 comments

weight: 168

I did my abs exercises and my small of the back exercises given to me by Chrise Bowker of T2 Aquatics when I had my first swim lesson. Itook an early 2 mile walk and then started my running workout:

Run, 70 minutes total, go for a steady and consistent pace that you can maintain, it should feel easy in the beginning, moderate in the middle, and challenging for the end.

I decided that I would accomplish the mission by running for 8 miles while staying relaxed and lightfooted and not using my GPS except for the buzz on my wrist as each mile ended. I also tried to smile often during the run and enjoy my music. The day started cool, but it got sweaty before the run was over. I felt good the whole way.

Here's the report:

http://connect.garmin.com/activity/258213145

I did some stretching and iced my calves and feet after the run.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

pre-workout: bottle of Heed and 2 Hammer Gels

post-workout: bottle of Recoverite; popped 5 Endurolytes

Lunch: vegan curry soup and vegan eggplant at the Loving Hut in Naples

Dinner: dinner out with our friends Tom and Jean. Massaman Curry at Sushi Thai Too

cup of Sleepy Time tea before bedtime

01/04/13 comments

weight: 168

I drove to the Y for my swim workout:

600 warm up - do at least 4-6 laps of non freestyle
6 x 50 kick 25/swim 25 - the kick is on your back and WITHOUT fins of any kind, even if you go hideously slowly, that is fine
 
4 x 200 on :15 rest
#1 - pull (with your fabulous new pull buoy)
#2 - negative split
#3 - pull
#4 - hard
 
6 x 75 swim - 25 free/25 non free/25 free on :10 rest
The non-free lap is your choice, I prefer breaststroke or backstroke for you
 
200 HARD!
 
200 cool down

I added a 200 medley warmup to the front end to make it a 2750 yard total in 90 minutes. I chose to do sidestroke for the 4th lap in each 100 of the 600 warmup. For the kick/swim, I had to scull a little bit toward the end of each kicking lap. I almost puked on the third kicking lap, so I guess it was an intense workout. I was wondering what the lifeguards would do if I hurled chunks, but it didn't happen. I chose breaststroke for the middle of each of the 6x75. It's interesting to me how intense that 6x75 was. With the breast in the middle of each 75, I think I pushed harder on all 3 of the 25s. I really had to catch my breath after each 75.

Here's the report:

http://connect.garmin.com/activity/257917508

I felt like it was a challenging workout.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

01/03/13 comments

weight: 168

I started with a 2 mile walk and a 3 mile warmup on the bike. Then, did a bike/run/bike/run/bike workout:

http://connect.garmin.com/activity/257487707
http://connect.garmin.com/activity/257472880
http://connect.garmin.com/activity/257487701
http://connect.garmin.com/activity/257472886
http://connect.garmin.com/activity/257487690

Good fun! The temperature was 85 when I finished.

Nutrition

Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee

Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal

pre-workout: popped 5 Endurolytes

workout: bottle of Heed and 8 oz. of Heed mixed with a Hammer Gel on the bike

post-workout: bottle of Recoverite; popped 5 Endurolytes

Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal

cup of Sleepy Time tea before bedtime

 

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