Al- what kinda photos did your wife have up in the exhibit? that sounds really cool!
My wife (Cheryl) who is trained as a Nurse Midwife, and currently works in a children's sexual assault clinic, is also a semi-professional photographer (she has a real business and pro equipment, but doesn't really push the business). About 5 years ago, she started going out to the women's prison 10 minutes from our house, where there is a program for selected inmates who are incarcerated while pregnant. She has been following that program with photos of the moms and babies for years, and is actively engaged in getting the message out about their needs, successes and failures. Lots more info at her web site,
Grace my daughter age 8 took this pic of me. I picked her up and we are trying to dedicate wed afternoons to something fun and the Rivertrail is minutes away from her school brother accidentally got on the bus. anyways this is a short trail run about 2.8 miles that is a favorite of mine and I showed it off to grace and we did 1.17 miles. I went to local run store of a buddy of mine, "go running" and bought new shoes, trying a cushioned one in an effort to prevent IT flare up and told him I was willing to come out of Asics and these Brooks.. anyways grand opening so I also got a free shirt and then he gave all sorts of body glide and gels and key chains! He also sells these shorts and Garmin and used to be U of A runner, he AND his wife so together they operate a new running store. met my mother there and we bought her shoes too.. the guy is British and so is my mother so they got along great! a high of 80 today when this pic was taken and for the first time, felt sweat on me, great!! so will pack towel for ride home next time. I also have on my new Tifosi sunglasses gotten from Chainwheel, local bike store so I keep central AR businesses in motion!! I also love speedlaces and get them to do that for me! I am so happy to be running in shorts!! yes. anyways what a great run day, even if my legs are twinging!!! already taken a tennis ball to one sore spot! ha.
Excellent workout at the track tonight: w/u on surrounding trails for 28 minutes, then 200, 400, 600, 800, 800, 600, 400, 200, all at z5 pace+. Pyramid power!
yes it is, you can see the trees are starting to bud, this is right off the rivertrail paths that you always see me on.. so right close to the bridge there is this little trail that connects with another paved trail... I dart in there especially in the summer to get in the shade or can take my mt bike in there, 2.8 miles so go both ways for a great time....in the summer it gets even more overgrown and solitary and it feels like you are miles away when actually it is just a few feet to the paved paths!! good job everybody else!!
@Al - your wife is amazing. Please thank her for me, that is such meaningful work!
Okay, so I did my week 8 run test today with the beau (DB?) - the route I would have preferred wasn't possible (Hains Point is a 3.2 mile flat loop - but next to the Tidal Basin and it's Cherry Blossom season...darn tourists!). My next choice for a flat course is in my hood, but with traffic lights, etc, I didn't think I could run it straight... so we ran on the Mt. Vernon Trail which isn't exactly flat.
Anyway, there was improvement - my average pace dropped from 8:30 to 8:20 and my zones all bumped up a notch! So success... the only bummer is my second and thried miles were both at 8:14... it was the first mile (with more uphill) that killed me. Anyway, I'm happy!
It was hot out there today, I'm not used to it run went awesome again around the fire station though my GPS picks up just fine. 3x1 @ 6:08, 5:52, 5:48. I'm got some interesting looks. Jim, nice ride Becky nice to see the bump good work
@Dan and I had some fun Midwestern weather this week. We go from one of the most miserable winters on record to an 80+ day in March.
I was a little antsy from my day off yesterday. I doubled up today. I didn't do the 3x1 mi as scheduled I did a straight 5.5 mile run at a moderately hard pace. that took about 41:30. It was awesome being able to run outdoors. Most of the guys had their shirts off displaying their pasty white skin from a winter spent bundled up. It was great to see a large group of runners that I hadn't seen in a while.
Tonight I joined one of my favorite evening rides that leaves from Irwin's bike shop. Another banner crowd. I have had mixed feelings about this group over the past year. They can be disorganized and a mixed bag on experience. Maybe it was the fact that I am finally outdoors and this is the first time, but the group was great. Got a 90 minute ride in and hit 32 miles. I could tell that I hadn't been biking much more than an hour at a pop. I was fizzling at the end, BUT my legs are there! We had a double wide pace line rotating into the wind about 28-30 mph. That is an amazing thing with 20-30 strong.
Sorry I don't have any cool power data to share with everyone!
I have been absent, but it has been great catching up on a little reading about how you are all doing. I can't wait to start racing soon!
@Becky : Congrats on your run test !!! Wow, 10sec drop is huge !! very nice of your beau to pace you. Great job and nice avatar !
@ Al : Very cool what your wife is doing. She is doing something very meaningful. She deserve's a lot of SAU !!
@ Marianne. Nice pic of you running. I love trail running. My favorite place to run !
I ran trails too today. I have Muddy Sneaker's on the 24 so I need to get ready for it. I went to my favorite trail around here which is in Mendon park. It's got some challenging trail with lots of hills and since Muddy is a very grueling 20k ( through creeks, logs , and lotsa hills ). Anyway i ran this loop at Mendon twice this afternoon to make it around 2h run. It went well..felt strong for most of it. OS has really kicked up my running this year. I took a gel and some heed after one hour and I might have needed a few electrolytes tablets because i felt a bit depleted after 1:40.
It wasn't the smartest to do especially in running to jump up more then 10% of my last long run( more like 40%..) but I wanted to "test the water's" and see how it felt. My ankles feel a bit sore but they always do after trails. Ice'd them tonight and watch a really cool movie "Sherlock Holmes" . Tomorrow another bike and yes...friday off !
I'm not superstitious, not at all,,,,,not even a little bit, trust me,,,,but,,,,the number 13 hmm ! Bloody Kangaroos are a bloody nuisance. Coming down Montacute in the Adelaide Hills, at speed, at day break, is not a good time to share the road with kangaroos. Lucky for me I arrived after the carnage.
@Tom- the visual of the pasty white chests is too funny.
The sun has yet to emerge here in NE. I got on the trainer. As I was awarming up, I was thining that I need to go the bike shop and get a new tread so I can ride outside on Saturday. Then, as if on cue, 8 minutes into my first 10' FTP interval, the tire blew with a slow leak. I was able to finish the last 2 minutes and even spin a minute before getting off to change the tube. Presto chango and I am pumping when I hear "BLAM!" and the new tube explodes. We have tons of patched tubes hanging around but none would hold air (a winter sitting inthe cool basement). The 6th (!!!!!) tube worked.
Bike goes back on the trainer and I BREAK THE TENSION KNOB! (This had been coming, but I was in denial to get through the winter. Seriously, this trainer is about 8 years old.) I was able to generate enough tension to do another short warm up and a 2nd 10' FTP interval. 7' @ 85% and I was off and running to the shower so I could get to work. Not the greatest workout, but better than finding out my spare tube was no good when I am 20 miles from home.
So on my way home tonight I will buy lots of spare tubes, a new tread or 2, and probably a new trainer. Glad today is payday at work. Hope your morning started off better then mine. (No- this is NOT an April Fool's joke)
Great work all. I had the opportunity to finally get outside and run when the temp was above 40. Here in the midwest it was windy and 80 degrees. The heat and wind took a little out of my running, but I managed the 3 x 1 mile all sub 5:55. My body felt it this morning. The legs were really spent, I think in large part to the wind. I knocked out some pretty good intervals and decided to reward myself with a date night for my wife and I. I am willing to bet that a little mexican food and a cerveza or two will make them feel A OK.
I have a question about training when sick. First - I'm actually in week 18 of the OS plan. RnP skipped me ahead because of when my first goal race falls, and because my FTP is so low, they thought I might as keep with the FTP work. Now I've got a cold - may be turning into a sinus infection, but certainly not bronchitis. I've been trying to do whatever I can since I came down with it last Friday - but I missed my long ride and run last weekend (that's when I felt the worst). This week I've done the bike work, and the 30 min run on tuesday. Haven't done the longer run with the high intensity work yet. I haven't been able to hold the full goal watts on the bike for the amount of time, so I backed down to what I could hold based on how I was feeling (80-85% for the intervals). Is that the right approach if I'm sick, or should I be going easier - I don't think I could go much harder even if I made the intervals shorter. I don't really think that I should (or could) be resting completely. I didn't do anything Saturday - Monday and I really needed to get moving again after 3 days off.
Bob- Your usually better off just completely standing down for a few days to get better and then returning to the workouts when you can complete them close to written. Hope you feel better soon!!!
I hope it's nice where you are today. What a nice day here ! I decide to do my workouts in two parts today. 30/30's inside and zone 3 reminder outside. I find the reminder at zone3 really hard to concentrate inside. Outside it's funny how easy it seem's ! Weird. I'm prettry sore from my run yesterday but it felt good to bike outside. My ankle feels fine now. Something about running trails always does that to me. I was thinking of running with a soft brace maybe next time.
Bob - Here are my observations about simple colds/upper respiratory infections. First, the rhinoviruses that cause colds are ALWAYS around us, waiting to invade, especially if we live in a house with kids, or in close confines like the military, college, or work in health care. That is, just about everybody. We don't "catch" colds - they are always with us, and we are usually successful in fending off those little micro-organisms we're constantly exposed to. If we do get cold symptoms, I think, that's a sign that one's body is a little depleted, and is basically forcing you to take some rest, so it can win the war.
You did that with 3 days off over the weekend. From there, you are also doing what your body is asking for - going easier, shorter, and (I hope) getting more sleep. As long as you let your body's energy level dictate your pace/intensity/volume, and not your ambitious training plan, you'll emerge in about 10 days +/- able to hit your race prep phase just fine. 10 easy days, including 3 days off, is not going to alter your eventual performance in a race 10-14 weeks away (what race are we talking about?)
My first day of medical school, they actually taught us two nostrums, presumably as a joke, but useful nonetheless: "There's a lot of it going around", and "It'll probably go away soon."
Your body's demanded some rest, and now it's asking to go a little easier; believe me, it's smarter than you are about things like that. Do what you can, but don't fight yourself about it.
Michele- that's one of those days where you gotta think the universe is trying to tell you something!!! Let's hope you don't have to be on the trainer again until next winter!!!
I'm hoping to sneak out of work early this afternoon for a ride. It should be a beautiful weekend and I'd like a little head start on it :-)
@Bob, sorry to hear you're still feeling ill... I will defer to the doctor in the group. take care of yourself!
@Michele - wow... what a morning. Amazingly, I had a tire issue myself... what an odd coincidence. Since I lifted/did plyo in the morning I waited til after work to do my ride. I was in a rush to be somewhere later and as soon as I got on and started pedaling, I heard the air release. Ugh! I did not want to deal with changing a tube (back wheel/chain grease) nor did I really have the time, so I put the road bike on the drainer, pumped up the tires, and got it done. I'll deal with the tire this weekend. Sorry to hear you had to go through 6 tubes to find a good one. I would have accepted it as a sign from God and skipped the workout. Nice going!
As a hand update - switching to the road bike made me realize I've come a long way but am not out of the woods, shifting the front gears wasn't so easy... so for my 30/30s I practiced that - keeping the back gearing stationary and working the front (as one of you guys suggested, which works pretty well)...
I didn't do the brick as the bike change took a few minutes and I had to get cleaned up to head downtown for a Caps game (woo hoo, they won). The DB wants to ride the tidal basin tomorrow. Ugh. I told him that I'd like to try to ride out soon, and Hains Point would be a good place as it's typically car-free, very bike friendly loop... but Cherry Blossom weekend is not exactly a good time to be out there. We'll see. I suggested we get up at o'dark thirty to drive there and start riding as the sun comes up ... and if I can't hack it, I'll bring my running shoes and do a few loops. We'll see.
Happy (Good) Friday everyone! I had an awesome morning. Ran 2 miles from home to the pool, swam 2K, then ran the 2 miles back home. Swim times are coming down and the new stroke is feeling better and better.
One more bike workout tomorrow before the next FTP test on Monday! Bring it!!
@Gordon and Becky- Even more interesting- came home to find that the tire was flat again. So the 6th (and then 7th) tubes turned out to have slow leaks. Good thing I bought 4 tubes on my way home. So we were on the 8th tube (a new one) and a new tread. I think I have had my spring practice for changing tubes AND treads.
@Nemo- I did think that the universe was trying to tell me something. But I had planned to ride for 75 minutes, so I had the time to get this stuff done and feel like it was not a wasted morning. Time crunched = $#@%!$^%!@$!%^
Neck has calmed down, spasms are much less so I chanced the pushups today and did my core work. So far I am not regretting it.
The NE is bathed in sunshine and heating up quickly. Can't wait to get out and ride this weekend. Might get in a quick after work run, short at LRP, to start acclimating to the heat. YIPPEE!! Need to start swimming soon...
Yesterday was a Big Day for me. 2900 yds swimming (58 min) with my favorite main set of 500/400/300/200/100, 10s rest for each 100 done, and time/100 dropping from T pace to T-6 or so. Then, at noon, a treadmill interval set (we're having an awful round of winter-like storms here, with hail, wind, etc) of 4 x 800 (2') @ TP, again, dropping from 6:58 to 6:39 min/mi (or 8.6 >> 9.0 mph) By 5 PM, I was ready for a go at 5 x 30/30s, and I upped the CompuTrainer setting by about 2%, and found that I hit them just fine. The Tanita scale says I lost 2# of water in the 24 hours, despite swilling Gatorade all day. So, today is only 30 minutes in the weight room before work, then rest and drink until Group Ride tomorrow!
Happy Friday everyone. Did the 30/30s again yesterday. I'm pretty excited to be able to look into the future and see the end of the VO2 block stuff. I can do the workouts without too much problem. I think the physiological cost of them seems pretty high. Weather has been pretty decent here, I've been working pretty long hours so besides some running I haven't been outside much yet. Hopefully I'll get to do my FTP test outside next week. Take care all
Comments
My wife (Cheryl) who is trained as a Nurse Midwife, and currently works in a children's sexual assault clinic, is also a semi-professional photographer (she has a real business and pro equipment, but doesn't really push the business). About 5 years ago, she started going out to the women's prison 10 minutes from our house, where there is a program for selected inmates who are incarcerated while pregnant. She has been following that program with photos of the moms and babies for years, and is actively engaged in getting the message out about their needs, successes and failures. Lots more info at her web site,
residentialparenting.orgGrace my daughter age 8 took this pic of me. I picked her up and we are trying to dedicate wed afternoons to something fun and the Rivertrail is minutes away from her school brother accidentally got on the bus. anyways this is a short trail run about 2.8 miles that is a favorite of mine and I showed it off to grace and we did 1.17 miles. I went to local run store of a buddy of mine, "go running" and bought new shoes, trying a cushioned one in an effort to prevent IT flare up and told him I was willing to come out of Asics and these Brooks.. anyways grand opening so I also got a free shirt and then he gave all sorts of body glide and gels and key chains! He also sells these shorts and Garmin and used to be U of A runner, he AND his wife so together they operate a new running store. met my mother there and we bought her shoes too.. the guy is British and so is my mother so they got along great! a high of 80 today when this pic was taken and for the first time, felt sweat on me, great!! so will pack towel for ride home next time. I also have on my new Tifosi sunglasses gotten from Chainwheel, local bike store so I keep central AR businesses in motion!! I also love speedlaces and get them to do that for me! I am so happy to be running in shorts!! yes. anyways what a great run day, even if my legs are twinging!!! already taken a tennis ball to one sore spot! ha.
@Al - your wife is amazing. Please thank her for me, that is such meaningful work!
Okay, so I did my week 8 run test today with the beau (DB?) - the route I would have preferred wasn't possible (Hains Point is a 3.2 mile flat loop - but next to the Tidal Basin and it's Cherry Blossom season...darn tourists!). My next choice for a flat course is in my hood, but with traffic lights, etc, I didn't think I could run it straight... so we ran on the Mt. Vernon Trail which isn't exactly flat.
Anyway, there was improvement - my average pace dropped from 8:30 to 8:20 and my zones all bumped up a notch! So success... the only bummer is my second and thried miles were both at 8:14... it was the first mile (with more uphill) that killed me. Anyway, I'm happy!
Jim, nice ride
Becky nice to see the bump good work
I was a little antsy from my day off yesterday. I doubled up today. I didn't do the 3x1 mi as scheduled I did a straight 5.5 mile run at a moderately hard pace. that took about 41:30. It was awesome being able to run outdoors. Most of the guys had their shirts off displaying their pasty white skin from a winter spent bundled up. It was great to see a large group of runners that I hadn't seen in a while.
Tonight I joined one of my favorite evening rides that leaves from Irwin's bike shop. Another banner crowd. I have had mixed feelings about this group over the past year. They can be disorganized and a mixed bag on experience. Maybe it was the fact that I am finally outdoors and this is the first time, but the group was great. Got a 90 minute ride in and hit 32 miles. I could tell that I hadn't been biking much more than an hour at a pop. I was fizzling at the end, BUT my legs are there! We had a double wide pace line rotating into the wind about 28-30 mph. That is an amazing thing with 20-30 strong.
Sorry I don't have any cool power data to share with everyone!
I have been absent, but it has been great catching up on a little reading about how you are all doing. I can't wait to start racing soon!
@ Al : Very cool what your wife is doing. She is doing something very meaningful. She deserve's a lot of SAU !!
@ Marianne. Nice pic of you running. I love trail running. My favorite place to run !
I ran trails too today. I have Muddy Sneaker's on the 24 so I need to get ready for it. I went to my favorite trail around here which is in Mendon park. It's got some challenging trail with lots of hills and since Muddy is a very grueling 20k ( through creeks, logs , and lotsa hills ).
Anyway i ran this loop at Mendon twice this afternoon to make it around 2h run. It went well..felt strong for most of it. OS has really kicked up my running this year. I took a gel and some heed after one hour and I might have needed a few electrolytes tablets because i felt a bit depleted after 1:40.
It wasn't the smartest to do especially in running to jump up more then 10% of my last long run( more like 40%..) but I wanted to "test the water's" and see how it felt. My ankles feel a bit sore but they always do after trails. Ice'd them tonight and watch a really cool movie "Sherlock Holmes" . Tomorrow another bike and yes...friday off !
Great job again everyone..
Nathalie
I'm not superstitious, not at all,,,,,not even a little bit, trust me,,,,but,,,,the number 13 hmm ! Bloody Kangaroos are a bloody nuisance. Coming down Montacute in the Adelaide Hills, at speed, at day break, is not a good time to share the road with kangaroos. Lucky for me I arrived after the carnage.
@Dan- You are a fast man! Great run.
@Tom- the visual of the pasty white chests is too funny.
The sun has yet to emerge here in NE. I got on the trainer. As I was awarming up, I was thining that I need to go the bike shop and get a new tread so I can ride outside on Saturday. Then, as if on cue, 8 minutes into my first 10' FTP interval, the tire blew with a slow leak. I was able to finish the last 2 minutes and even spin a minute before getting off to change the tube. Presto chango and I am pumping when I hear "BLAM!" and the new tube explodes. We have tons of patched tubes hanging around but none would hold air (a winter sitting inthe cool basement). The 6th (!!!!!) tube worked.
Bike goes back on the trainer and I BREAK THE TENSION KNOB! (This had been coming, but I was in denial to get through the winter. Seriously, this trainer is about 8 years old.) I was able to generate enough tension to do another short warm up and a 2nd 10' FTP interval. 7' @ 85% and I was off and running to the shower so I could get to work. Not the greatest workout, but better than finding out my spare tube was no good when I am 20 miles from home.
So on my way home tonight I will buy lots of spare tubes, a new tread or 2, and probably a new trainer. Glad today is payday at work.
Hope your morning started off better then mine.
(No- this is NOT an April Fool's joke)
Great work all. I had the opportunity to finally get outside and run when the temp was above 40. Here in the midwest it was windy and 80 degrees. The heat and wind took a little out of my running, but I managed the 3 x 1 mile all sub 5:55. My body felt it this morning. The legs were really spent, I think in large part to the wind. I knocked out some pretty good intervals and decided to reward myself with a date night for my wife and I. I am willing to bet that a little mexican food and a cerveza or two will make them feel A OK.
Todd
I hope it's nice where you are today. What a nice day here ! I decide to do my workouts in two parts today. 30/30's inside and zone 3 reminder outside. I find the reminder at zone3 really hard to concentrate inside. Outside it's funny how easy it seem's ! Weird. I'm prettry sore from my run yesterday but it felt good to bike outside. My ankle feels fine now. Something about running trails always does that to me. I was thinking of running with a soft brace maybe next time.
Well all done and now a rest day tomorrow !!
Nathalie
30/30's >230 zone 5
#1: 247 watts
#2:243 watts
#3: 241 watts
#4: 233watts
#5 238 watts
#6:236 watts
#7:231 watts
#8 234 watts
#9 245 watts
#10 239 watts
#11 235 watts
#12 237 watts
#13 243 watts
#14 241 watts'
#15 237 watts
#16 236 watts
#17 242 watts
#18 240 watts
#19 238 watts
#20 239 watts
reminder at zone 3( 154-164) done outside
Entire workout (169 watts):
Duration: 32:15 (32:31)
Work: 322 kJ
TSS: 47 (intensity factor 0.944)
Norm Power: 177
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.572 mi
Min Max Avg
Power: 0 332 169 watts
Cadence: 29 156 80 rpm
Speed: 0 24.7 18.1 mph
Pace 2:26 0:00 3:19 min/mi
Hub Torque: 0 185 63 lb-in
Crank Torque: 0 743 191 lb-in
Bob - Here are my observations about simple colds/upper respiratory infections. First, the rhinoviruses that cause colds are ALWAYS around us, waiting to invade, especially if we live in a house with kids, or in close confines like the military, college, or work in health care. That is, just about everybody. We don't "catch" colds - they are always with us, and we are usually successful in fending off those little micro-organisms we're constantly exposed to. If we do get cold symptoms, I think, that's a sign that one's body is a little depleted, and is basically forcing you to take some rest, so it can win the war.
You did that with 3 days off over the weekend. From there, you are also doing what your body is asking for - going easier, shorter, and (I hope) getting more sleep. As long as you let your body's energy level dictate your pace/intensity/volume, and not your ambitious training plan, you'll emerge in about 10 days +/- able to hit your race prep phase just fine. 10 easy days, including 3 days off, is not going to alter your eventual performance in a race 10-14 weeks away (what race are we talking about?)
My first day of medical school, they actually taught us two nostrums, presumably as a joke, but useful nonetheless: "There's a lot of it going around", and "It'll probably go away soon."
Your body's demanded some rest, and now it's asking to go a little easier; believe me, it's smarter than you are about things like that. Do what you can, but don't fight yourself about it.
Just lurking this week but some great work by the group.
@Michele 6 tubes and a broken trainer that is one tough workout.
Gordon
Rocked the Garmin today!
10.98miles with 1084ft of total climbing at 7:27min/mile overall avg pace. 1hr 21min.
15:34min @ 6:50min miles;
30:34minutes @ 7:16min miles;
most importantly, felt under control the whole time.
Power meter should be ready in a month or so, until then just trying to ride brave and smart.
Seems like everyone's plugging away, training sick, etc. Awesome.
Safe training!
G.
I'm hoping to sneak out of work early this afternoon for a ride. It should be a beautiful weekend and I'd like a little head start on it :-)
@Bob, sorry to hear you're still feeling ill... I will defer to the doctor in the group. take care of yourself!
@Michele - wow... what a morning. Amazingly, I had a tire issue myself... what an odd coincidence. Since I lifted/did plyo in the morning I waited til after work to do my ride. I was in a rush to be somewhere later and as soon as I got on and started pedaling, I heard the air release. Ugh! I did not want to deal with changing a tube (back wheel/chain grease) nor did I really have the time, so I put the road bike on the drainer, pumped up the tires, and got it done. I'll deal with the tire this weekend. Sorry to hear you had to go through 6 tubes to find a good one. I would have accepted it as a sign from God and skipped the workout. Nice going!
As a hand update - switching to the road bike made me realize I've come a long way but am not out of the woods, shifting the front gears wasn't so easy... so for my 30/30s I practiced that - keeping the back gearing stationary and working the front (as one of you guys suggested, which works pretty well)...
I didn't do the brick as the bike change took a few minutes and I had to get cleaned up to head downtown for a Caps game (woo hoo, they won). The DB wants to ride the tidal basin tomorrow. Ugh. I told him that I'd like to try to ride out soon, and Hains Point would be a good place as it's typically car-free, very bike friendly loop... but Cherry Blossom weekend is not exactly a good time to be out there. We'll see. I suggested we get up at o'dark thirty to drive there and start riding as the sun comes up ... and if I can't hack it, I'll bring my running shoes and do a few loops. We'll see.
Anyway, great work everyone... happy rest day!
One more bike workout tomorrow before the next FTP test on Monday! Bring it!!
@Gordon and Becky- Even more interesting- came home to find that the tire was flat again. So the 6th (and then 7th) tubes turned out to have slow leaks. Good thing I bought 4 tubes on my way home. So we were on the 8th tube (a new one) and a new tread. I think I have had my spring practice for changing tubes AND treads.
@Nemo- I did think that the universe was trying to tell me something. But I had planned to ride for 75 minutes, so I had the time to get this stuff done and feel like it was not a wasted morning. Time crunched = $#@%!$^%!@$!%^
Neck has calmed down, spasms are much less so I chanced the pushups today and did my core work. So far I am not regretting it.
The NE is bathed in sunshine and heating up quickly. Can't wait to get out and ride this weekend. Might get in a quick after work run, short at LRP, to start acclimating to the heat. YIPPEE!! Need to start swimming soon...
Yesterday was a Big Day for me. 2900 yds swimming (58 min) with my favorite main set of 500/400/300/200/100, 10s rest for each 100 done, and time/100 dropping from T pace to T-6 or so. Then, at noon, a treadmill interval set (we're having an awful round of winter-like storms here, with hail, wind, etc) of 4 x 800 (2') @ TP, again, dropping from 6:58 to 6:39 min/mi (or 8.6 >> 9.0 mph) By 5 PM, I was ready for a go at 5 x 30/30s, and I upped the CompuTrainer setting by about 2%, and found that I hit them just fine. The Tanita scale says I lost 2# of water in the 24 hours, despite swilling Gatorade all day. So, today is only 30 minutes in the weight room before work, then rest and drink until Group Ride tomorrow!
Take care all