Heatwave over the weekend... water in the pool was full-on-slosh-bucket worthy! We tried some hundreds and easy drills... but it was still energy sucking. I must start tapering soon - but this challenge is quite fun this month.

34/100

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Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Hey thanks! The tri was, umm, fun.. yeah fun, I guess. I just didn't have the fire in me to really push it as hard as I could and was about 10 minutes slower than last year. Nevertheless, I got third.

To compare:
Swim: Last year, I was in first wave with elites and was able to draft the 1500 to an 18:46. This year, in the 2nd wave, I had no draft and had to battle through much of the first wave swimmers (3 minute head start) to a 21:14. Water was horrible with no visibility - I got kicked in the face & stopped to reset my goggles. Still, at least 2.5 minutes over the next guy in my division.
Bike: Last year, I really pressed the bike, breathing hard the whole time to a 1:11 (20.2mph). This year, more spinning up hills, more time just coasting down the hills where I could have pedaled for a bit more speed, resulting in a 1:14 (19.5mph). The top guy was a 1:10 (but a 30 minute swimmer). So I was in first off the bike.
Run: Last year - I don't know, I ran hard, had my back issues, but had final mile incentive to beat a guy I've never beaten (by 28 seconds) 53 minutes and change. This year - I didn't breath as hard & tried to save it on the first two downhill miles for the later super hilly parts. It didn't help. I still sucked and walked much of the uphills. The winner passed me two miles in (still on the downhill section) and I never saw the second place guy. I had to stop and stretch my back which was in a permanent spasm. 56 minutes.

Well, considering its my first race since back surgery, I should be OK with it. I'm ten pounds lighter, though, and thought that would help, but really, I've been swimming a lot more and not getting the mileage in on the bike and run to be better at them. I'm not sure I can because it wreaks so much havoc on my back.

This AM, back in the pool:
10x[100s/50k] 1:17~:08
5x100 alt bk/br
500s 6:17

2500 sc yardages

I just did another 2000 in the sloshbucket at lunch:
1000s
6x100 alt bk/br/fr
4x100 various kicks

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Awesome job, HS! Given all you've been through in the past few months, that is an incredible race. And who needs other training anyways..I hardly ever run ;)

Back in the pool this AM, the morning after a race usually means I have a tough time getting started:

1000wu various stuff
Main Set (all on 1:30 base, 1:40 base for kicks, all kicking with fins, desc 1-4 on everything):
4x400p
4x50k
4x300p
4x50k
4x200p
4x50k
4x100pull/paddles (got down to 1:12)
4x50k
200ez back to cooldown, total of 6000scy

Felt much better at the end than at the beginning! Going to lift weights later, probably fish and kayak as well. Happy summer.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Sorry your back spasmed during the race... still I'm psyched that you can ride and run enough to do it :-)

I'm back in Maine.
Saturday - off after flying across the country overnight... short (like 25 yard total) swim out and back to a rock in the ocean!
Sunday - 9.5 mi run, 9 mi bike
Monday - 6.8 mi run, 10 mi bike
Today - 10 mi run, 1000 yd swim (another 1%) !

felt good to swim, wish I'd gotten to the pool earlier.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

How's your weather back there and, more important, what is the ocean temp?

I don't know if I want to keep dealing with the back pain I get with running - worse when running off the bike. I do have one relatively easy treatment to try - kill the nerves on my worn out facet. Decisions, decisions!

Woke up to tropical conditions warm and raining. I'd love to run in this, but, well, yeah... the back. So off to the pool:

2000s 24:57 (1:15 pace)
100k
100bk
100IM
100k
100IM

2500 sc yardages

Next week the pool is closed. I'm going to see if I can get my work schedule adjusted out an hour and go swim with the OW gang each morning. I may like it so much, it'll be permanent!

Lunchtime sloshbucket swim - 2000 straight in 26:something.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Well, the water was 60, and the ocean was a lot colder than that. I don't know specifically... low 50s?
It was hot and sunny (80s) Saturday, and has been humid and overcast/rainy the past 2 days. Sun and 80s return on Friday.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Tuesday AM:

400s/300p/200k/100s wu
3x(20x25 pull strong on :25 (hold :16-:18), 200 strong paddles/buoy (2:36-2:37), 100 hard kick, 100ez choice)
6x50 pull/paddles, long stroke, breathe 3/5/7 by 50

4000scy, about to go get on the trainer for 90mins now!

Beautiful weather here in VA today, high 70s/low 80s with a nice breeze!

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Wednesday AM
6.7 mi run
1700 yd swim

500 w/u
75 kick
6 x [100 fast + 50 easy kick] first four 1:14s, last two either 1:14 high or 1:15 low
225 c/d

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Tuesday PM: continuous 3k scy. 1k@13:19 (1650 @ 22:06), 2k @ 26:55, 3k @ 40:57. All open turns and focus on smooth stroke and glide @ 13-14 stk/length. 200 splits dropped off a bit from 1600 to 2600, then picked back up. I think the water temp in my pool is pushing 80 now, and still climbing with the 95 deg days here in the deep south (I think Houston counts as deep south, right? The people here sure act like it.)

Pool temp is still broken... somewhere around 84-86 degrees...

So... we did 3k in the river. With some wind! Fun.

43.7/100k

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Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Hah! My pool is over 80 - not even a wince when jumping in.

This AM:
10x100@1:20 1:15~1:07
10x100 alt k/IM 1:24~1:22
100 cool

2100 sc yardages

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I wish our pool was considered "broken," but the guards keep it at 83-84 degrees on purpose. Absolutely awful. Deck temp is usually in the high 80s, and yep, it's indoors! Winter was nice at times, because when the outside temp dropped to below 0, the pool was finally under 80 degrees! Anything below 80ish and the water aerobics ladies start to complain. And you do not irritate the aerobics mafia.

Good day in the books for me;
AM Workout:
400s/300p/200k/100s wu
2x(3x300 pull, fins on 2x300 kick/drill, 6x50 fast fins/pads) (held pulls between 4:02-4:10, swimming easyish, all was on a 1:30 base)
18x50 breathe 3/5/7 on :45, hold :36-:38
total of 5500scy

Followed that up with a super easy/slow 4 mile run (30mins) and some striders, then a few minutes of weights.

PM Workout:
1500 yards in open water while the sun was setting, worked a bit on sighting, but really just enjoyed being out there. Had a kayaker too, they brought a small speaker and played some great music. Followed this with some intense food consumption.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

This morning:
1000s
10x100alt k/IM 1:22~1:18
5x100 alt k/s 1:04/:04

2500 sc yardages

On my OW forum, someone posted seeing two juvenile sharks off our beach. I assume great whites. The replies were pretty funny; "Great, I'll bring my underwater camera.", "Did you give them a Hi-Five?" (referring to the article/video on the 22ft GW being hi-fived by a diver. I don't think it'll stop me from entering the water.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Take a Gopro if you go swim!

I took today out of the water after a double yesterday, so I could get a strong ride in:
2hr trainer ride w/3x20' big gear climbs
30min/4mi brick run easy

Me and a friend might go mtb later, so I may get a bit more saddle time today.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

AM: 10.4 mi run, avg incline 1.6%, core/glute exercises
PM: 4100 yd swim

200 w/u
20 x 100 on 1:25 (I was getting 10-11 sec rest on these, so next time we'll try 1:20s)
100 kick
500 as 50 kick/75 swim, two of them backstroke
100 kick
400 swim
100 kick
400 swim
100 kick
200 IM swim/kick by 25
100 c/d

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Don't forget to get your life insurance up to date!!! And, feel free to add Fishtwitch to your benefactors list - we'll divide up your goggles, wetsuits, fins, paddles, and of course, speedo's.

Wen't back to the river for another quick 3km this morning. Whitecaps everywhere made for exciting times.

47.2/100y and just ahead of abrown.

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

its pretty deep, though NOLA is closer to the real thing. What pool you swimming in?

am
500 wu
10x200 @ 3:00 (1-6 desc x3, 7-10 pwb)
3x100 @ 1:30
200IM cd

3000scy

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some days you're the windshield some days the bug

I went in today. Anchovies, groupers, a calico bass, and a huge sheepshead. That's all I saw.

1.2 mile 6:00 AM swim. Probably 64-65, but the underwater viz was pretty good. Above, it was typical June Gloom misty rain from a thick marine layer.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Back in the pool this AM, no wildlife to speak of other than the water aerobics ladies..

Felt slugglish. Tired, didn't sleep well, did a lot of running yesterday.

500/400/300/200/100 swim on 1:30 base descend pace
fins on 5x100 drill
Main Set (last 200 of each round w/paddles):
4x200 pull
4x100 25k/50s/25k
3x200 pull
3x100 25k/50s/25k
...down to 1x200 and 1x100
then did:
10x50 on :45 buoy/paddles work on EVF/stroke count/bilateral
500 fins various crap to cooldown

total of 6000scy

I felt super slugglish and my shoulders were pretty tired, but my times weren't much slower than usual. Still, it was a slog.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

7000 long course meters today as:
3x1000, descend and descending intervals (14:45-14:50, 14:25-14:40, 14:15)
2000 snorkel as 1000 no buoy, 5000 buoy, 500 no buoy
2x1000 as 400 free, 50 breast, 100 kick, 50 breast, 400 free

45,000m this month as of today (43,329m is 100k checkpoint for today).

Saturday AM:
4x400wu mix of kicks, drill, etc
4x200 paddles on 2:50 hold 2:38-:40
8x100 buoy on 1:30 hold 1:20ish
16x50 paddles/buoy on :45 hold :38-:40
32x25 on :30 as 4x(4 stroke, 4 sprint)

200ez cd for total of 5000scy

Saturday Afternoon:
90' trainer ride with 2x15' hard tempo and 1x10' hard tempo
30' transition run pretty easy (HOT)

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Open water session in Spain, with Wollongong Wizards (incl. Gwen).

9mins Warmup
then

2x20s MAX, 40s Stop Rest
4x1min Threshold, 20s Stop Rest
2mins Rest
--6 times through.

It Hurt :-(

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http://twitter.com/willrc91 --- instragram.com/willrc91

Did nothing yesterday but watch my daughter's Commencement, graduating from UCLA.


Got up early and swam 4 times the buoy loop at Corona Del Mar Beach (about 4000 yards), then met my ex-brother-in-law for a 7+mile run on the cliffs above and then down onto the beach - little over an hour. Felt great!!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Nice!!! UCLA? Must be dang smart. What'd she major in?

Today (Sunday) was a rough one for me after a hard day yesterday:

AM: 3hr trainer ride with a lot of overgear work (this sucked)
PM: EZ 3 mile shakeout run (20mins), felt tired and it was about 100deg out, plus high humidity

Overall, I'm tired. Swimming first thing tomorrow, can't wait for cool water after training in the heat today!

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

For whatever reason today was a tough swim set. -- My morning swims are always a tad slower than my afternoon swims (1-3 sec per/100. Any reason why? I'm assuming it's because my body isn't completely awake and warmed up.

1000 WU
16x100 @ 1:50. I held 1:29 for the first half. The latter half was more 1:31-1:32 =)
200 EZ