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Random Thoughts
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. .  by TwitterButton.com 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 like the looks of the swim workout, probably because of the 1,000 yards of Zoomers and pull buoy:
I enjoyed the swim, which took 1:15. The timed 500 yards took 12:40. Here are the reports:
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: 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: 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. I emailed Coach Nicki with BCCs to the kids. Then I went out for my workout of the day:
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: 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: 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:
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: 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:
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:
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: 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:
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:
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:
The ride went well and I felt good. Here is the report: 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: 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:
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):
The 500 open water emulation was a bit wierd, but I fell into a pattern that made it pretty natural. Here is the report: 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:
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: 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:
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: 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: 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: 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: 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: 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:
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:
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:
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: I felt very good physically and mentally being able to hammer out the intervals.
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:
Later, Cathy and I walked for 5K. My knee felt good and my heel felt better.
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.
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:
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: 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:
NutritionBreakfast: 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.NutritionBreakfast: 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:
NutritionBreakfast: 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:
The workout went OK and lasted for 1:17 : 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.
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
I enjoyed the workout and every set in it. I was comfortable in my swimming and breathing. Here is the report: 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. NutritionBreakfast: 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:
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: 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: NutritionBreakfast: 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:
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: NutritionBreakfast: 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:
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: NutritionBreakfast: 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.
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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: NutritionBreakfast: 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:
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: NutritionBreakfast: 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:
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: During the afternoon I went out for an easy kayak paddle. Here is the report: NutritionBreakfast: 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:
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: NutritionBreakfast: 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: NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
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:
NutritionBreakfast: 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:
I had no problem getting a lane and had a good workout, which took 1:02. Here is the report: I did arms, legs, and abs exercises after lunch. NutritionBreakfast: 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:
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: NutritionBreakfast: 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:
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: 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: NutritionBreakfast: 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:
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 NutritionBreakfast: 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: NutritionBreakfast: 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:
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 NutritionBreakfast: 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:
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 NutritionBreakfast: 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:
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 NutritionBreakfast: 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:
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 NutritionBreakfast: 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:
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 NutritionBreakfast: 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:
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
NutritionBreakfast: 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:
NutritionBreakfast: 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:
NutritionBreakfast: 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:
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:
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. NutritionBreakfast: 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.NutritionBreakfast: 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 NutritionBreakfast: 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:
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: 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):
I had the same issue with the 500 that I did with the 400. Here's the 500 free (2:47 min/100): 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. NutritionBreakfast: 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. NutritionBreakfast: 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:
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:
Later in the after noon, I did leg exercises:
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.
NutritionBreakfast: 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:
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: 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: I iced my calves and then my feet after the workout. I felt great! NutritionBreakfast: 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: 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. NutritionBreakfast: 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: 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: NutritionBreakfast: 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:
I drove to the Y for a 1:00 PM swim workout:
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: NutritionBreakfast: 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: NutritionBreakfast: 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: NutritionBreakfast: 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: NutritionBreakfast: 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: NutritionBreakfast: 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.NutritionBreakfast: 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:
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 spent 1:04 in the Y pool. Here's the report:
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:
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:
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:
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:
I did a quick transition from the pool and took off on a 20 minute easy run.Here's the report:
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:
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:
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:
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:
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:
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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