30 50's

AM: Jane calls this THE 30 50's- 3 easy, 1 fly, 3 easy 2 fly, 3 easy, 3 fly, 3 easy, 4 fly, 3 easy, 5 fly. Everything on 1 minute. Jane, Dave, Jim, and I gutted it out. That was the most fly I've done since my bike accident 2 years ago. Felt like old times.
Then off the the gym for some core.
PM: 90 minute run followed by 90 minute bike.

Ride on

90 minute ride today. 30 minutes at half ironman pace.

Wednesday

AM: Once again I torture myself with tough swim workout- main set: 3x200, 4x100, 2x200, 2x100
Noon: off to the gym for some core.
PM: Track- 2mile @ 13:55, 1 mile @ 6:40, 2x 800 @ 3:10 Not too bad. Trying not to go crazy and run too fast.

Fly day

AM: Masters Swim- butterfly day, I left early.
PM: The rain let up a bit for a run. easy 50 minutes.

The 10th Day

Its been 10 days since my last rest day, so today I rest!
Yesterday I was reading the USA Weekend section in the SB NewsPress. The Fit Smart section was titled "Mix up your routine: Try a triathlon" One of their tips was "...complete a sprint triathlon before tackling an Ironman..." Wow, who knew...

In the Long Run

AM: Long run with Ken. 30 minute jog warm up, 30 minutes tempo, around 7:20 pace, then eased up a bit and ran for a total of 2 hours. I saw a lot of friends out there, either running or biking which is always nice. This was the end of a good week of training.

It's a Girl!

Cook and Delia are the proud parents of 3 month old girl, Dory. They rescued Dory from a kill shelter in Bakersfield. What a lucky dog!
Today's workout: 4 hour bike- plenty of hills with a climb up to La Cumbre Peak. Started raining at the top which made the decent cold and wet. Where's global warming when you need it.

Too Much Beef

This has been the nicest weather in SB in a while. Great Day!
Here is what I did today:
AM: Masters Swim- fast sprint 50's today.
Then off the the gym for an hour of core.
Big Mistake- I couldn't control myself and ate a HUGE roast beef sandwich for lunch. I regreted that decision later.
PM: 90 minute bike followed by 90 minute run. The roast beef kept me company the entire workout. :(

Easy Rider

Easy bike today. 60 minutes. Tomorrow will be a big day so I'll have a good dinner and rest up.

6 and out

My good friend Mike T. is hanging out in Bermuda covering the Bermuda Film Festival. He says Michael Douglas and him are good buds now and he is trying to worm his way into his next film.
AM: Masters Swim- main set 12 x 150m. Everything got progressively faster and I pretty much blew after the first 6.
Lunchtime: off to the gym for some core work and legs.
PM: Track- main set 3x 2000m @ 7 minute pace. That seemed pretty easy which was a good thing after this morining's swim struggle.

20 minutes

Slept in a bit this morning.
This evenings workout:
Bike- 20 min warmup, 20 minutes holding 210 watts, 20 minutes spin, 20 minutes run

No Legs

No legs today, just swim.
Main set: 300m, 200m, 300m, 2x200m, 300m, 3x200m. Whew!

Pandora

If you spend some time in front of the computer and like to listen to music, check out Pandora.com. They have created what is called the music genome project. It is basically a way to customize a music playlist. I think it is brilliant, clever idea. Anyway that is my geek tip of the week.
Today's workout: Ran 1:30 with Mike and Ken thru the hills of Hope Ranch. My total run was about 2 hours.

Not too long

I was at a meeting most of the day so all I could squeeze in was a 2 hour ride. It was cool, breezy, and even rained a bit. I am really looking forward to some spring weather.

A Good Day

Yesterday was a rest day so today I stepped it up a bit.
AM- Masters Swim- Main set 16x100m. Groups of 4. Each group we got more rest, but were expected to hold a faster pace.
Then off to the gym for a hour of core work.
PM- Bike 2 hours, then run 1 hour
Now its off to dinner to celebrate Ellen's Birthday!

Rest Day

Rest today, tomorrow hopefully a big fun day!

Making tracks

AM: Masters Swim- main set- 200m, 2x 150m, 100m, 3x thru. Intervals were pretty tough and I struggled half way thru.
PM: Track workout- alternating fast and moderate 400's for a continous 4 mile distance. Fast was on 1:35 pace, moderate was on 1:50. It started easy, but I definitely felt it at the end!

Another day

Not too exciting:
Lunch time- at the gym doing my core stuff
Evening- 55 minutes on the computrainer using my power cranks

End of the Rainbow

Do we live in an awesome place or what! This pic was taken yesterday afternoon as the clouds disapated.
AM: Masters- main set- 300m, 3x200m, 300, 2x200, 300, 1x200
PM: Run 55 minutes, moderate pace

Bad Idea

Long run today: 2 hours thru Hope ranch. Nice and easy pace. I was thinking of maybe doing the Gaviota OCR next month. I'm not nearly in shape for it so it's probably a bad idea. So that probably means I'll sign up tomorrow.