EM - HIM Week 8
Morning!
Hope everyone had a great weekend (and all the mom's had a great mother's day... I went to a farmers' market and was wished happy mothers' day a few times... I guess my two monsters count as kids, so I said thanks and went about my day). 
Saturday I wussed out on the outdoor 4 hour solo ride. I'd picked a spot that I knew, was a decent sized loop in case of trouble, and would be busy in case of issues (we think alike, Nemo)... but the weather man called for T-storms (never happened) and strong winds (oh, yeah)... so I stayed in and did 2:30 on the drainer and then made up Thursday's 40 minute run. I did get out and do a 2 hour ride yesterday, 4 loops up and back on Eisenhouer Ave. Holy-windy is all I got. The way out I was probably maxing out at 15mph and having a tough time staying in Z3, especially on the few hills because the wind was stopping me dead... the way back I was actually able to get comfy in aero and cruise along at about 25 (still a headwind, seriously I just don't get how there can be head winds in opposite directions, although the way out had some wicked cross winds, too) and often my HR was too low... but I was out of gears so there wasn't anything I could do but try to relax and enjoy it.... I will say I felt better in the saddle... and I was consciously trying to relax, not grip too tightly, etc...very glad today is "just" a swim. I'll do that after work with Dan.
Comments
Should be swimming today but I can't reserve a time for my little one in the child center so it's pullups and pushups plus tomorrows run.
Keep it up!
wow... who knew? I just looked back and you're right - 180 minutes. Hmm... I printed the schedule a few weeks ago, apparently before it changed! Oh well, then I guess I feel better for only being 30 minutes off since I stayed on the drainer. I had my fill of the wind yesterday for the 2 hour ride, that's for sure! I printed this week's today so I should be okay...
@Tucker - good luck and happy taper!
I swam this morning but couldn't get the run in as well because I had a dentist appt at 8:00. No way to do all that, eat breakfast, and get to the Dentist in time. SO the run wil have to wait until this afternoon.
thanks, Nemo, you always make me feel better about these workouts... but the way I see it - I'd rather err on the side of doing too much (provided I get to taper) than too little and not being prepared... speaking of too much, the intermediate swim last night was 3400. Wow... it took me 1:08. I think I rested a tad more than called for, in part bc Dan was with me and I would explain to him what was going on and in part bc, darn it, I needed it!
I had every golden intention of getting up earlier than normal to get the 1:40 brick in this morning (alarm set, clothes laid out, water bottle full) but I had a rough time sleeping... so I will get 'er done tonight. Tomorrow is an easy 45 minute run, which I can get up at 5:30 to knock out... and an evening swim, I think 3500m. Apparently Thursday is a 5k TT... I don't know what to expect there... I really hope I improve I was sort of disappointed I didn't do better in my second OS test but at least I did improve (I've never been speedy), it's too bad I didn't get to do more of the OS track work, that would have helped... I'd like Dan to pace me, but I'd also like to knock it out early in the day... we'll see.
How's everyone else doing?
I checked the race page yesterday - to see if waves were up yet... no luck. But I saw that we're almost at the 30 day mark.
Sorry I've been MIA on the forums. I did two days of riding through the wildlife refuge during the heat wave. Covered 150 miles and accumulated 400+ TSS. Snapped some photos. Love the huge shoulders on the road.
Doing Eagleman with local friends. One of them is fellow EN-er Joe Ruiz. We're staying in Salisbury.
@Nemo -
no worries, I've been jiggering the HIM plan since I started it...
Iskipped the brick last night bc my bike was an epic fail (couldn't get into or stay in my zones for the work segments), my head was out of the game, and I was hungry... planned to add the run time to my easy run this morning (doing 60 instead of 45 in Z1) but woke up with a headache... back to bed for an hour. So, instead of swimming tonight I'll run. I'll get the swim in tomorrow morning (yay telework) and do the 5k test after work with DB pacing me... probably nix Friday's swim to have a day off before the epic weekend rides. With any luck I'll get myself back on schedule during general prep so I can rock and roll by the time IM training comes along!
@Dan - wish I'd known I probably would have headed out to Cambridge to meet up for a ride. As it stands, I'm planning on doing the RR on Memorial Day Sunday there. I think Kate will make the trek, too.
did yesterday's run (45 min) and added some time... the sky was foreboding so I opted for the dreadmill ... at least I can say that I don't remember the last time I've run indoors... and that hill repeats stink!
All in all I did 5.5 miles in 60minutes -- nice long warm up, 6 30" hill repeats (on incline 9 or 10 bumping my speed up to Z4) then some recovery Z1 time, followed by 20' in Z2, 5' in Z1 and a CD... I opted to skip the swim this morning (planned to make it up from yesterday) to rest up for the 5k test tonight - DB will pace me after work... and will swim tomorrow after work with the DB. Totally A-OK with only 2 swims this week. Pretty sure I hit all the other workouts so I'm happy.
I did a 90 min run. Calf is a little tender as I type this right now but I have a massage appt already scheduled for tonight- so I should be OK.
my first mile was 7:51, mile 2, 8:08 (I turned around, almost got hit by a cyclist who hadn't announced his passing), mile 3, 7:52 (that's better)... grand total 24:35! Woot!! Having Dan pace me definitely helped... my goal was to not let him get too far ahead of me (well, initally I hoped to stay with him bc 8:00, he claims, is his normal everyday jog pace... he was going faster than that)!
more exciting is how I've improved since February: my first test was a few weeks after surgery, during snowmageddon on a treadmill. I thought an 8:30 pace was doable so that's what I did... not sure what I was thinking after such a long lay off as it was definitely the hardest 3 miles ever and I had trouble finishing it!
test 1) 26:27, avg HR 183, avg pace 8:32 = 36
test 2) 25:50, avg HR 186, avg pace 8:20 = 37
test 3) 24:35, avg HR 184, avg pace 7:56 = 39
Yay me! and I will admit that going into the run I felt pretty crappy. slightly headachy and tired (not my legs, just mentally from reading all day)... I was actually afraid the test would be a total wash. BUT after the warm up, getting the fresh air I felt better... and knowing I'd be reporting back helped so much... I had wanted an 8 mm avg pace so much the last time... but fell short (in part bc there were some hills, and it was a warmer day - we altered the course a bit today to avoid hills)... so this thrills me! And, my reward for the hard work?! harder work to come.
Hmm.... that doesn't seem quite right, so Dan and I went to dinner and split a half carafe of red wine, 
I had chx and pasta he had amazing pesto! :-)