4th day of no school!! actually they haven't complained and when I asked them if they wanted to do anything, they said no.... they love to be at home chillin' and playing with neighbor friends. me too! anyways, back in from running with Rudy 3.5 miles. okay so I was on the road looking for no ice and didn't attempt anything fast!! had the dog with a new harness and my hands ache just keeping him by my side!! anyways you look like a fool walking the dog on the side of the road so good motivation to keep running and fake it til you make it!!! oh yeah this is easy running on the side of the road staying out of the icy snowy shoulders!! just me and the dog..... ha ha..
@Nathalie, @Jim, @Gilberto, @Mike: As usual, you're killin' it! Keep it up! @Marianne: They'll be back to school before you know it! @Nemo: Glad to see you're getting back into the swing of things, I'm sure you don't miss the Isle of Misfits
Well it was a tough couple of days in Cozumel but I'm back to reality now. Fortunately the gym had a bike and treadmill so I managed to only miss one workout this last week Here are today's numbers, overall power is "easier" to keep up and HR is down:
New Range #2: Duration: 10:00 Work: 129 kJ TSS: 15.3 (intensity factor 0.959) Norm Power:216 VI: 1 Pw:HR: 1.1% Pa:HR: n/a Distance: 0 ft Min Max Avg Power: 0 261 217 watts Heart Rate: 132 161 157 bpm Cadence: 86 105 97 rpm Crank Torque:0 227 188 lb-in
New Range #3: Duration: 9:57 Work: 131 kJ TSS: 15.7 (intensity factor 0.974) Norm Power:219 VI: 1 Pw:HR: 2.95% Pa:HR: n/a Distance: 0 ft Min Max Avg Power: 0 283 220 watts Heart Rate: 142 165 160 bpm Cadence: 27 104 96 rpm Crank Torque:0 289 194 lb-in
New Range #4: Duration: 10:01 Work: 129 kJ TSS: 15.3 (intensity factor 0.957) Norm Power:215 VI: 1 Pw:HR: -3.55% Pa:HR: n/a Distance: 0 ft Min Max Avg Power: 0 278 215 watts Heart Rate: 131 167 160 bpm Cadence: 80 104 96 rpm Crank Torque:0 247 190 lb-in
Another good day on the trainer. 2x12' (4') rest 85%.
FTP=224w 1st 12': np=232w 2nd 12': np=231w
remainder @ 85% (190w) 15': np=193
Overall: avg power=184 np=200 tss=81.9
Signed up for a local race this weekend to act as an outdoor vDot test this weekend. I'll be hitting a 3 mile run as hard as I can. This should be fun. I've been running almost exclusively on the trainer since the new year. Still need to talk @Dan into joining me for the fun.
school is back in session, still too cold/icy for riding but bike in car ready for action!!! gonna run with the dog after I drop off kids!! good luck on the Vdot!! really baby your legs cuz a treadmill is way softer than the hard pavement and you will feel it in your legs not only from the speed but also from the hard surface....
Everyone - This group is bringing me miles ahead of my previous OS focus. You inspire me with your work and guilt me if I don't do my workouts! (OK, the guilting is my mental process, but I don't want to fall short - no excuses!)
So, to that theme, I caught up on my workouts. Tuesday Snows = no workout; Weds = Weds run; Thurs = Tues bike; Fri = Thu bike.
Well folks, I hope everyone is enjoying their rest day!! I know I am! Yeah, I packed and everything to head to the pool this AM but decided sleeping in to help absorb some of the work this week was a better option. Besides, I gotta rest up for the Pres Weekend Challenge- which will be all on the trainer because of more bad weather. YUCK!
Glad to catch up and see that everyone is doing so great!!! I loved all the pictures too . Guess I need to add a few of my own.
My week was messed up a little by school being out for 2 days and by my hip - I just have to listen to it and not try to do more than it tells me I can. Hoping to get a good make-up bike session on the trainer today and then maybe one other 1 day over the weekend. That will probably be all that I can manage though with the kids out of school an extra day for Prez Day and the V-day plans.
Hope everbody has something fun planned with their sweetie this weekend . I would insert that little smiley with the heart shaped lips here if I wasn't being lazy and using the quick reply . We hosting a dinner party for 12! Time to get to work on that.....
Ouf, a day off. Well needed. Back to the grind tomorrow. I think I will do my run first since i'm working my two jobs and my bike in the afternoon..i'm starting to really looking forward to do my bike workouts outside !! I'm still having a hard time waking up early to do my workouts but since i work nights early am are difficult. I will get my workouts in though no matter what !!!
I had a fun 3mile snowshoe run yesterday. It was a race to get there with kids dentist appt and work around the corner but I got it in and it was wonderful. It sure made a difference to my night. It's true what they say that you always feel better after a run ( bike or swim) then skipping the workout even though timing wise it was crazy.
Home again today with Sicky (my 19 month old son Drew). He has an ear infection in both ears, pink eye in both eyes, a hacking cough and congestion - good times! Can't wait until those antibiotics start working their magic and he starts eating again.
Great workouts from everyone the past couple days. Keep it going into the weekend! One more week, then it's time to test.
I got in 60' of deep water running this morning with 8 x 5' hard intervals. Felt good but getting very bored of it. I do the deep water running in the section of the pool where the Seniors swim/float/gossip. Every time I go someone always asked me what I am doing. I explain it to them and next thing I know they have an Aqua Jogger belt on running beside me. Today I had 3 more join me - I seem to be starting a new trend here.
Looking forward to some killer bike sessions this weekend on the trainer for the EN bike challenge. Anyone else in? Also looking forward to some XC skiing on Sunday.
Day one bike challenge, 26 degrees!!! Mike B. calling you out dude...ha ha... just kidding, glad you are knocking out your OS intervals!!
Jim sorry your kid is sick, one of mine is puny but he is 16... "been there done that" with the pink eye, make sure you wash your hands or you will get it.. I have had it and it is not good... remember to wipe eyes separately too.. and basically don't touch your eyes!!! the drops hurt and sting so maybe you got the ointment for him , goes on thick like Vaseline but doesn't hurt as bad, just gets grease all over your couch but really those drops sting so he is probably crying and doesn' twant to open his little eyes!! takes 24 - 48 hours for the meds to kick.. if it is like amoxillin.. so just warning you about weekend valentine plans!!! keep him hydrated but you probably know all of this!! smile...
at thsi point I turned around!!!
this pic is for Nemo,, no you know I wasn't doing my intervals on this.. nope I was just exploring, I had already done 10 x 1.15 mile loops around the ice free industrial park, not scenic at all and went by all sorts of businesses to include Competitive Cyclist and online cyclist store!!! did 5 one way and 5 the other way!!! I think each loop took about 4 mins but had some admin with cars!! imagine that~~~ they weren't really expecting to see a cyclist out I guess!
the guy that cleans the bathrooms took this video, the Start!
My quads were feeling pretty beat up from the 2X20 so I took yesterday off and did my 2X12 this morning...it was kind of hard. One thing about not having a PM at the moment is that I'm left to my own devices on the bike and I very well could be pushing it too hard on the shorter 12-15min intervals. Who knows, I could be pushing 105% FTP for all I know. Or it could be really tough despite only laying down 95%. The good news is that my cranks should be en-route to Quarq from Lightning which means I could have my new CinQo in a week or two. Then I need the Joule to start shipping or else I'll need to pick up a Garmin 500 as a temporary solution...30-day return policy
I'm probably going to drop into a local 5k tomorrow morning for my run. I don't mind the treadmill for these short interval sessions but the local rec center has a 30min policy on the cardio equipment and only 4 treadmills so there is no guarantee I can get 2 30min blocks back to back. In the past I've done a 30min WU on the elliptical and then got down to business on the treadmill. Life will be easier when it warms up and I get back out on the roads. I'm not a fan of cold weather running..I'll take the treadmill over 30 deg 9 times out of 10.
2x12s done today they went fine running a 5k tomorrow. So even though I had time I didn't do any 85% stuff. I did manage to get a picture of a pheasant where the turkeys were last week out the window
I'm back from ski trip with #1 son. He's 28, hasn't skied in 4 years, and proved he's FINALLY better than me. Except he said, "You've got more endurance than I do." Imagine that!
Yesterday did Tuesday Week 3 VO2 intervals in the Power Clinic, and today did week 7 OS Wed run intervals. Both indoors, as it is drizzerable here, not really raining, but not really dry either. "Light mist falling" is how the local weather gal described it. I prefer the trainer and treadmill anyway for those really intense intervals. On the run, I did 4x1 mile, and descended through the speeds from 6:58 min/mi down to 6:22 by the end of the last one. I increase the speed 0.1 mph every .25 mile the first one, every 0.2 mi the second, etc. Even though the speed increases, it gives me something to look forward to and makes the intervals just fly by!
One BIG advantage of the 10 day ski break is my HR at 6:22 is actually lower than it was at 6:48 just before I spent the time at altitude (8400-12,500'). Live high, train low works.
Mentally, this weekend is my transition from the frolic of the off-season to the focus of training for 3 IM races this summer/fall.
Marianne- You are amazing. Last year I stopped riding outside when it was below freezing. This year I am even more finicky. I don't want to go out below 40. But I don't mind my trainer either.
Jim- Sorry that your baby is ill. Cracks me up to do a mental image of you and a bunch of seniors running in the pool. You just might get your own team going!
I took the day off as planned. I woke up a few minutes before the alarm and decided that my pushups were all I was going to do. Falling asleep twice yesterday (once at work) was enough to convince me that I was in need of serious rest, so I took it.
nice job Al on the ski trip/transitioning!!! love your example and now you rmental switch to ON. heading out the door to go ride with two buddies! still cold but two of us have kids' ball games to attend so early morning is "our time".... have fun guys!
@Jim, next time pics of the blue hairs flashing the EN gang sign. @Marianne, I'll see what I can do @Mike FTP bump as well @Tom, see ya in a few minutes Great work everyone keep crushing the workouts!
Big day today . I have to work both my both jobs and bike and run but no whining here..Will just focus and get out there and git er done !! Hope you all have a good saturday training day !
Saturday riding with my tng buddies Heather and David, we met at 7 a.m. and Heather saw a bank sign that read 22!! so maybe it had warmed up to 24 ......but determined to venture out riding... we encountered some icy spots and ended back up in the industrial park... where Heather got a flat riding over a loose screw and if you think I am tough, well I hang out with other toughies so it seems normal to me cuz she said she was gonna change it there..... good prep for race day she said! so with cold hands and an audience watching her she didn't break with the pressure but changed it!! having never changed the back tire before!! and it is a doozy too.
we ran 3 afterwards and the miles slipped by quickly and yes we finally warmed up with the running!!
Three Crazy Triathletes
Heather will do Escape to Alcatraz and IMMOO this year!!
and a little video!!! Note: our favorite time of the year is the summer!!!! not the winter! ha. we have now been training together for 5 years!!
What I respect about David is his willingness to work his training schedule around being a good grandfather, father/husband and he attends most of the grands sporting events and other..... he is super fast on the bike and likes to see how long we can draft off of him!! he is also a computer genius and has a math aptitude.. I can ask him my splits and he can recall!! he is great with maps and routes and has been super patient in working with us! He is also doing IMMOO. He also works ## in heavy work project times and with little sleep can knock out workouts and has been doing tri for over 20 years now.
What I respect about Heather is that she is only 25 (done 3IMS already!) but is so more mature than I ever was! while juggling teaching and XC coaching she trains by herself or with people to get the job done! she is always easygoing, never minds what we do and always up for adventure! she can also generate some power on the bike! she started tris when I did so we have both learned from ground floor!
you put the three of us together!!? and we laugh and cut up but also "work"! and that is why I am able to get up early and ride in the cold! not because I am tough per se, but because I look forward to the adventure! I hope the rest of you have some great training buddies like I do!
A quick shout out before I leave again..workouts are done!!! ran first..good run 8:20 ave. Bike was good too. Tough, didn't want to do it all but did it !! 2x12 @ 4zone and 2x15 @ z 3 for a total of 1:15. Kept ave watts for intervals to the top of range. If I have a chance I will upload data. Have to go to do errands before work..I hope everyboday is having a good saturday.
@Dan and I did the local 5k today (actually 3 miles). Not a bad showing. Dan was 4th. I was 10th. My vDot moved up from 48 to 50. The treadmill is not a good testing platform for me! Glad to get in the great outdoors for a change.
3 miler went well, I thought I crossed the line in 17:30 chip time 17:34 either way vDot of 56. Highlight of the race was flashing Scroggins the EN gang sign @ a turn around....or meeting Greg Madison for the 15th time. @Tom I swear it is like the movie 50 first dates every time I meet him, he has no recollection of ever seeing me in the VA emergency dept (where he works and I bring him patients) or meeting him @ the start of the Boston Marathon in Hopkinton....good story either way.
That looks cold @Marianne glad to see you gutted it out and made it outside.
Mike Biarnesen: yes, OS runs build vDot very effectively. i do most of my speed work on the track. knowing how to run the curves helps keep momentum up.
riding in the snow! but cool.
did some cross training today, but back on road and run for sunday. 75degrees today, 80 tomorrow
@Gilberto nice pictures glad someone is warm. Did part of the workout today. I'm currently working w/ Todd from ttbikefit.com I did the first interval and saw my power dropping then the second one I was about 35 watts below where I was Thursday for watts. My saddle height had slipped down, I fixed it and ended the interval on 301 watts. I made the call to scrap the rest and do the video again. I want to get a little more dialed in before Tuesdays 2x20. Not my finest workout but I know I'll be just a little more rested going into next week. Hope everyone is crushing it today
Comments
@Marianne: They'll be back to school before you know it!
@Nemo: Glad to see you're getting back into the swing of things, I'm sure you don't miss the Isle of Misfits
Well it was a tough couple of days in Cozumel but I'm back to reality now. Fortunately the gym had a bike and treadmill so I managed to only miss one workout this last week
New Range #2:
Duration: 10:00
Work: 129 kJ
TSS: 15.3 (intensity factor 0.959)
Norm Power:216
VI: 1
Pw:HR: 1.1%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 261 217 watts
Heart Rate: 132 161 157 bpm
Cadence: 86 105 97 rpm
Crank Torque:0 227 188 lb-in
New Range #3:
Duration: 9:57
Work: 131 kJ
TSS: 15.7 (intensity factor 0.974)
Norm Power:219
VI: 1
Pw:HR: 2.95%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 283 220 watts
Heart Rate: 142 165 160 bpm
Cadence: 27 104 96 rpm
Crank Torque:0 289 194 lb-in
New Range #4:
Duration: 10:01
Work: 129 kJ
TSS: 15.3 (intensity factor 0.957)
Norm Power:215
VI: 1
Pw:HR: -3.55%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 278 215 watts
Heart Rate: 131 167 160 bpm
Cadence: 80 104 96 rpm
Crank Torque:0 247 190 lb-in
FTP=224w
1st 12': np=232w
2nd 12': np=231w
remainder @ 85% (190w)
15': np=193
Overall:
avg power=184
np=200
tss=81.9
Signed up for a local race this weekend to act as an outdoor vDot test this weekend. I'll be hitting a 3 mile run as hard as I can. This should be fun. I've been running almost exclusively on the trainer since the new year. Still need to talk @Dan into joining me for the fun.
Jorge - Cozumel? Must've been rough!!
Everyone - This group is bringing me miles ahead of my previous OS focus. You inspire me with your work and guilt me if I don't do my workouts! (OK, the guilting is my mental process, but I don't want to fall short - no excuses!)
So, to that theme, I caught up on my workouts. Tuesday Snows = no workout; Weds = Weds run; Thurs = Tues bike; Fri = Thu bike.
First 100% (264W):
Duration: 12:01
Work: 198 kJ
TSS: 21.5 (intensity factor 1.037)
Norm/Avg Power: 274 / 274 watts
VI: 1
Avg. HR: 159 bpm
Avg. Cadence: 81 rpm
Second 100% (264W):
Duration: 12:01
Work: 197 kJ
TSS: 21.4 (intensity factor 1.035)
Norm/Avg Power: 273 / 273 watts
VI: 1
Avg. HR: 165 bpm
Av. Cadence: 79 rpm
Balance @85% (224W)
Duration: 17:00
Work: 236 kJ
TSS: 21.7 (intensity factor 0.877)
Norm/Avg Power: 231 / 231
VI: 1
Avg. HR: 159 bpm
Avg. Cadence: 84 rpm
Entire workout (225 watts):
Duration: 1:00:09
Work: 808 kJ
TSS: 82.5 (intensity factor 0.909)
Norm/Avg Power: 240 / 225 watts
VI: 1.07
Avg. HR: 154 bpm
Avg. Cadence: 82 rpm
Glad to catch up and see that everyone is doing so great!!! I loved all the pictures too
My week was messed up a little by school being out for 2 days and by my hip
Hope everbody has something fun planned with their sweetie this weekend
Ouf, a day off. Well needed. Back to the grind tomorrow. I think I will do my run first since i'm working my two jobs and my bike in the afternoon..i'm starting to really looking forward to do my bike workouts outside !! I'm still having a hard time waking up early to do my workouts but since i work nights early am are difficult. I will get my workouts in though no matter what !!!
I had a fun 3mile snowshoe run yesterday. It was a race to get there with kids dentist appt and work around the corner but I got it in and it was wonderful. It sure made a difference to my night. It's true what they say that you always feel better after a run ( bike or swim) then skipping the workout even though timing wise it was crazy.
I hope you all have a great day !!
Nathalie
Great workouts from everyone the past couple days. Keep it going into the weekend! One more week, then it's time to test.
I got in 60' of deep water running this morning with 8 x 5' hard intervals. Felt good but getting very bored of it. I do the deep water running in the section of the pool where the Seniors swim/float/gossip. Every time I go someone always asked me what I am doing. I explain it to them and next thing I know they have an Aqua Jogger belt on running beside me. Today I had 3 more join me - I seem to be starting a new trend here.
Looking forward to some killer bike sessions this weekend on the trainer for the EN bike challenge. Anyone else in? Also looking forward to some XC skiing on Sunday.
Mike B: this pic is for you!!
Day one bike challenge, 26 degrees!!! Mike B. calling you out dude...ha ha... just kidding, glad you are knocking out your OS intervals!!
Jim sorry your kid is sick, one of mine is puny but he is 16... "been there done that" with the pink eye, make sure you wash your hands or you will get it.. I have had it and it is not good... remember to wipe eyes separately too.. and basically don't touch your eyes!!! the drops hurt and sting so maybe you got the ointment for him , goes on thick like Vaseline but doesn't hurt as bad, just gets grease all over your couch but really those drops sting so he is probably crying and doesn' twant to open his little eyes!! takes 24 - 48 hours for the meds to kick.. if it is like amoxillin.. so just warning you about weekend valentine plans!!! keep him hydrated but you probably know all of this!! smile...
at thsi point I turned around!!!
this pic is for Nemo,, no you know I wasn't doing my intervals on this.. nope I was just exploring, I had already done 10 x 1.15 mile loops around the ice free industrial park, not scenic at all and went by all sorts of businesses to include Competitive Cyclist and online cyclist store!!! did 5 one way and 5 the other way!!! I think each loop took about 4 mins but had some admin with cars!! imagine that~~~ they weren't really expecting to see a cyclist out I guess!
the guy that cleans the bathrooms took this video, the Start!
the snow!
I gotta fire up Twitter to do the challenge!! m
My quads were feeling pretty beat up from the 2X20 so I took yesterday off and did my 2X12 this morning...it was kind of hard. One thing about not having a PM at the moment is that I'm left to my own devices on the bike and I very well could be pushing it too hard on the shorter 12-15min intervals. Who knows, I could be pushing 105% FTP for all I know. Or it could be really tough despite only laying down 95%. The good news is that my cranks should be en-route to Quarq from Lightning which means I could have my new CinQo in a week or two. Then I need the Joule to start shipping or else I'll need to pick up a Garmin 500 as a temporary solution...30-day return policy
I'm probably going to drop into a local 5k tomorrow morning for my run. I don't mind the treadmill for these short interval sessions but the local rec center has a 30min policy on the cardio equipment and only 4 treadmills so there is no guarantee I can get 2 30min blocks back to back. In the past I've done a 30min WU on the elliptical and then got down to business on the treadmill. Life will be easier when it warms up and I get back out on the roads. I'm not a fan of cold weather running..I'll take the treadmill over 30 deg 9 times out of 10.
I did manage to get a picture of a pheasant where the turkeys were last week out the window
Power-Tap #1:
Duration: 12:05
Work: 221 kJ
TSS: 22.4 (intensity factor 1.054)
Norm Power: 306
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.448 mi
Min Max Avg
Power: 220 394 305 watts
Cadence: 86 125 93 rpm
Speed: 30.1 34.2 32.0 mph
Pace 1:45 1:59 1:53 min/mi
Crank Torque: 192 366 277 lb-in
Power-Tap #2:
Duration: 2:55 (3:55)
Work: 24 kJ
TSS: 1.8 (intensity factor 0.613)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.872 mi
Min Max Avg
Power: 0 412 136 watts
Cadence: 32 127 76 rpm
Speed: 2.2 30.6 22.5 mph
Pace 1:58 26:49 2:40 min/mi
Crank Torque: 0 694 150 lb-in
Power-Tap #3:
Duration: 12:02
Work: 217 kJ
TSS: 21.7 (intensity factor 1.039)
Norm Power: 301
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.434 mi
Min Max Avg
Power: 199 400 301 watts
Cadence: 77 131 93 rpm
Speed: 26.5 34.2 32.0 mph
Pace 1:45 2:16 1:52 min/mi
Crank Torque: 171 427 273 lb-in
Power-Tap #4:
Duration: 4:05 (4:21)
Work: 39 kJ
TSS: 3.4 (intensity factor 0.704)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.494 mi
Min Max Avg
Power: 0 364 161 watts
Cadence: 31 156 87 rpm
Speed: 2.2 30.6 24.3 mph
Pace 1:58 26:49 2:28 min/mi
Crank Torque: 0 375 159 lb-in
Entire workout (257 watts):
Duration: 43:18 (44:34)
Work: 667 kJ
TSS: 66 (intensity factor 0.956)
Norm Power: 277
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.441 mi
Min Max Avg
Power: 0 412 257 watts
Cadence: 31 156 92 rpm
Speed: 2.2 36.7 30.4 mph
Pace 1:38 26:49 1:58 min/mi
Crank Torque: 0 821 236 lb-in
This video got hung up in youtube
Ice in the cleat! heading back to the car but had to stop!
*
congrats to everybody and good luck on the 5ks!!! take pics! Dan the pheasant???? and why not some of the firehouse anyways??? we like those too. m
I'm back from ski trip with #1 son. He's 28, hasn't skied in 4 years, and proved he's FINALLY better than me. Except he said, "You've got more endurance than I do." Imagine that!
Yesterday did Tuesday Week 3 VO2 intervals in the Power Clinic, and today did week 7 OS Wed run intervals. Both indoors, as it is drizzerable here, not really raining, but not really dry either. "Light mist falling" is how the local weather gal described it. I prefer the trainer and treadmill anyway for those really intense intervals. On the run, I did 4x1 mile, and descended through the speeds from 6:58 min/mi down to 6:22 by the end of the last one. I increase the speed 0.1 mph every .25 mile the first one, every 0.2 mi the second, etc. Even though the speed increases, it gives me something to look forward to and makes the intervals just fly by!
One BIG advantage of the 10 day ski break is my HR at 6:22 is actually lower than it was at 6:48 just before I spent the time at altitude (8400-12,500'). Live high, train low works.
Mentally, this weekend is my transition from the frolic of the off-season to the focus of training for 3 IM races this summer/fall.
Jim- Sorry that your baby is ill. Cracks me up to do a mental image of you and a bunch of seniors running in the pool. You just might get your own team going!
I took the day off as planned. I woke up a few minutes before the alarm and decided that my pushups were all I was going to do. Falling asleep twice yesterday (once at work) was enough to convince me that I was in need of serious rest, so I took it.
@Marianne, I'll see what I can do
@Mike FTP bump as well
@Tom, see ya in a few minutes
Great work everyone keep crushing the workouts!
Nathalie
Saturday riding with my tng buddies Heather and David, we met at 7 a.m. and Heather saw a bank sign that read 22!! so maybe it had warmed up to 24
......but determined to venture out riding... we encountered some icy spots and ended back up in the industrial park... where Heather got a flat riding over a loose screw and if you think I am tough, well I hang out with other toughies so it seems normal to me 
cuz she said she was gonna change it there..... good prep for race day she said! so with cold hands and an audience watching her she didn't break with the pressure but changed it!! having never changed the back tire before!! and it is a doozy too. 
we ran 3 afterwards and the miles slipped by quickly and yes we finally warmed up with the running!!
Three Crazy Triathletes
Heather will do Escape to Alcatraz and IMMOO this year!!
and a little video!!! Note: our favorite time of the year is the summer!!!! not the winter! ha. we have now been training together for 5 years!!
What I respect about David is his willingness to work his training schedule around being a good grandfather, father/husband and he attends most of the grands sporting events and other..... he is super fast on the bike and likes to see how long we can draft off of him!! he is also a computer genius and has a math aptitude.. I can ask him my splits and he can recall!! he is great with maps and routes and has been super patient in working with us! He is also doing IMMOO. He also works ## in heavy work project times and with little sleep can knock out workouts and has been doing tri for over 20 years now.
What I respect about Heather is that she is only 25 (done 3IMS already!) but is so more mature than I ever was! while juggling teaching and XC coaching she trains by herself or with people to get the job done! she is always easygoing, never minds what we do and always up for adventure! she can also generate some power on the bike! she started tris when I did so we have both learned from ground floor!
you put the three of us together!!? and we laugh and cut up but also "work"! and that is why I am able to get up early and ride in the cold! not because I am tough per se, but because I look forward to the adventure! I hope the rest of you have some great training buddies like I do!
Run tomorrow at Y early.
Nathalie
hey guyz how were the 5ks?? any new VDOTs??
@Tom I swear it is like the movie 50 first dates every time I meet him, he has no recollection of ever seeing me in the VA emergency dept (where he works and I bring him patients) or meeting him @ the start of the Boston Marathon in Hopkinton....good story either way.
That looks cold @Marianne glad to see you gutted it out and made it outside.
Wow. fast people out there on those runs!
Mike Biarnesen: yes, OS runs build vDot very effectively. i do most of my speed work on the track. knowing how to run the curves helps keep momentum up.
riding in the snow!
but cool.
did some cross training today, but back on road and run for sunday. 75degrees today
, 80 tomorrow
Stay warm, Gilberto
Did part of the workout today. I'm currently working w/ Todd from ttbikefit.com I did the first interval and saw my power dropping then the second one I was about 35 watts below where I was Thursday for watts. My saddle height had slipped down, I fixed it and ended the interval on 301 watts. I made the call to scrap the rest and do the video again. I want to get a little more dialed in before Tuesdays 2x20. Not my finest workout but I know I'll be just a little more rested going into next week. Hope everyone is crushing it today