I had a day off yesterday, first one in 9 days. Relaxed, went shopping, got a nap in while on the ferry.
Then today I couldn't make myself do anything. Not run nor ride.
I had a shitty run. Only 3.1 miles & it took way longer than I had planned, over 50 minutes! But I will say I was wearing my new shoes & they were pinching my toes, need to break them in, and my new shorts were sliding down under my fat belly. I also went pee right before I left the house but half way around the block I had to go again & there was NO running while I had to go. So I walked but it was terribly slow.
As for biking today, yeah, I haven't done it and won't.
I did have a 2 hour nap after doing nothing all day, just before my run.
Lan and I went to the WSTC monthly meeting, they had speakers on race day nutrition. At Round Table Pizza. Can't beat that!
Heidi spoke about needing up in the medical tent after your big race so I now know that if I go there I will be OK. And its free. I better not need to go there but if I do I'll be able to relax.
Then Alisa talked about her race day nutrition, some of her fave things are peanut butter & bacon sandwiches, or grilled ham & cheese. I'll have to try that, have a sammywich cut into quarters for riding. Sounds perfect.
After the meeting was over Alisa came to talk to me about my training, she said she loves my posts on FB and that I should be able to do this without any problem. I certainly hope so. But I was honest, I've only gotten in a single 100 mile ride so far but I did it and I wasn't dead the next day. But it was slow. Shes going to try to get in a ride with me in the next week but shes in no shape to ride 100 or even 50.
I was the only one there tonight signed up for CDA. Looks like the big race for everyone to go to this year is Honu and its this weekend, in Hawaii. There are 14 members of the club there plus their support people. Next year I'll see what big race everyone else is doing and I'll think about doing it too. If you are all doing the same race then you have more people to train with.
Ironman triathlete, wanting to be a Farmer and Equestrian
Tuesday, May 28, 2013
Monday, May 27, 2013
26 days
26 days to go...
Totals for May 20-26.
Swim: 3.94 miles
Bike: 84.77 miles
Run: 24.88 miles
Total miles: 113.59
Total time: 15:20
Swim: 3.94 miles
Bike: 84.77 miles
Run: 24.88 miles
Total miles: 113.59
Total time: 15:20
May totals, so far:
Swim: 11.08 miles 5:35
Bike: 344.40 miles 23:25
Run: 37.66 miles 7:05
Total miles: 393.14
Total time: 50:50
Bike: 344.40 miles 23:25
Run: 37.66 miles 7:05
Total miles: 393.14
Total time: 50:50
I still need another 100 miles on the bike to beat last months biking total but I'm way ahead on the swim & running.
These are my predicted times for IM CDA:
Swim 1:46
T1 :12
Bike 8:00
T2 :06
Run 6:00
total 16:04
Linda finished it last year in 16:08. I probably wont beat her time but I just want to finish and have this part of my life over.
Wednesday, May 22, 2013
Hell Repeats, as Windy calls them
This morning I got up and ran before breakfast. Actually, I skipped breakfast all together because I read somewhere that you lose more weight if you do a workout on an empty stomach. So I fed the horses, messed around on FB for an hour or more & then ran.
I was feeling pretty good here, 1/4 mile into the beginning, lol.
I ran to some hills a couple miles from home & walked up & down them repeatedly.
From home I ran to Jacon Lane where it T's at Stonehill Road. I ran to this point, turned left & took this photo.
Then I walked up the hill & took this photo.
Then I walked back down & took this photo of the hill on the right & proceeded to walk up it.
Then I walked back down to the bottom.
I walked up & down hill 1 four more times in less than half hour.
Total hills was 2.5 miles, 700 feet of elevation gain.
Total run/walk distance was 6.39 miles & total time was 1:43:37.
I'm good with that.
I wore compression sleeves on my calves to see how I like them, at first they felt HOT, even though it was very chilly outside. And of course, tight. They have been on me for a couple hours now & I don't know yet how I like them.
I do know my knees hurt.
I was feeling pretty good here, 1/4 mile into the beginning, lol.
 |
| My hilly run route today |
Then I walked back down to the bottom.
I walked up & down hill 1 four more times in less than half hour.
Total hills was 2.5 miles, 700 feet of elevation gain.
Total run/walk distance was 6.39 miles & total time was 1:43:37.
I'm good with that.
I wore compression sleeves on my calves to see how I like them, at first they felt HOT, even though it was very chilly outside. And of course, tight. They have been on me for a couple hours now & I don't know yet how I like them.
I do know my knees hurt.
Tuesday, May 21, 2013
Got in the 100 miles
Last Saturday Lan & I rode the bikes 100 miles. Or, I did.
We left home at 10:24am, headed through Gig Harbor. This is the northern beginning of the Cushman Trail, a paved bike & walking path alongside the city most of the way to the Narrows Bridge. Sections are pretty steep, this was 8% upgrade, one part was 10%.
Over the Narrows Bridge.
We went on the same route Lindy, Heidi & I had ridden the previous week but Lan & I went & got on the ferry, Chetzmocha, to Vashon Island. This was my first time to ride this boat & I was impressed, they have many, many bike racks inside the Mezzanine level and seating for the riders so you're not stuck outside in the cold wind if you don't have cleat covers.
How lucky we were, it was loading as we got to the dock, no waiting at all.
This is Vashon Island. When I worked at Fauntleroy ferry terminal, one of the 2 destinations was the northern end of this island. The one at the southern end is Tahlequah and that's the one we got on at. We rode up to the A but also added in some of the little island off to the right, Maury Island. That one was just so damn hilly that we decided to go back.
At the blue marker we stopped and had a small lunch.
This is inside the Wet Whisker, a small general store/deli/coffee bar. Very cute, extremely expensive. But a nice respite from the ride.
After leaving Vashon we rode along the waterfront for .5 mile, over to Owen Beach & headed up. UP is putting it lightly. The exit from that beach is super duper steep. I was riding at 2.3 mph, barely moving but I didn't have to walk. I'd say its easily 10% upgrade for .25 mile.
This is what I found online: Ride up Owen Beach Hill at Point Defiance as repeats.
Hill is roughly 4/10 of a mile and 200 ft. elevation gain in total with an average 10-11% grade.
Recover over next 1.5 miles after climb (spinning easily), loop back around and hit it again. Do 4-8 times as fitness level and intestinal fortitude allow (sometimes once is enough). Do the longer loops around to the park entrance/exit if you need more recovery time.
Vomiting is permitted, you carry less weight up the hill.
Here is Lan at the end of Pt D, we're ready to head back toward the Narrows.
And since Ihad HAD to get in 100 full miles, I got on the bike trainer and finished the last 11.2. This photo is me, with tears in my eyes. But the tears are from information shared with me from Windy.
My bib number for Ironman Coeur d'Alene this year is 868. This makes it real and for a few minutes I was experiencing sheer terror.
Totals for May 13-19.
Swim: 3.7 miles (not counting yards now, this was all open water)
Bike: 151.67 miles
Run: 6.53 miles
Total miles: 161.90
Total time: 15:45
In horsey news:
I went on a trail ride on Joey, with Sarah on her mare, Lulu. Went a couple hours in Alpine Forest, saw a couple deer & another couple of riders. It was fun for me. I'm sure Sarah was bored
stiff, she and Lulu are used to running the entire way because they are training for a 25 mile endurance race. Joey had a good time, he LOVES the trails and he has no fear. He goes anywhere and isn't afraid to lead or follow.
And yesterday I rode him again but just in the arena. Saddled him up in the English saddle. First I let Hannah ride him while I saddled Sunshower for me to ride.
That turd would not move forward. I was so frustrated! But she finally did, then we switched horses and Hannah rode her for a while. Joey was wonderful again, as I knew he would be.
We left home at 10:24am, headed through Gig Harbor. This is the northern beginning of the Cushman Trail, a paved bike & walking path alongside the city most of the way to the Narrows Bridge. Sections are pretty steep, this was 8% upgrade, one part was 10%.
Over the Narrows Bridge.
We went on the same route Lindy, Heidi & I had ridden the previous week but Lan & I went & got on the ferry, Chetzmocha, to Vashon Island. This was my first time to ride this boat & I was impressed, they have many, many bike racks inside the Mezzanine level and seating for the riders so you're not stuck outside in the cold wind if you don't have cleat covers.
How lucky we were, it was loading as we got to the dock, no waiting at all.
This is Vashon Island. When I worked at Fauntleroy ferry terminal, one of the 2 destinations was the northern end of this island. The one at the southern end is Tahlequah and that's the one we got on at. We rode up to the A but also added in some of the little island off to the right, Maury Island. That one was just so damn hilly that we decided to go back.
At the blue marker we stopped and had a small lunch.
This is inside the Wet Whisker, a small general store/deli/coffee bar. Very cute, extremely expensive. But a nice respite from the ride.
We were just in time for the return boat heading back to Tacoma, only had to sit there a couple minutes to wait for the cars to unload.
After leaving Vashon we rode along the waterfront for .5 mile, over to Owen Beach & headed up. UP is putting it lightly. The exit from that beach is super duper steep. I was riding at 2.3 mph, barely moving but I didn't have to walk. I'd say its easily 10% upgrade for .25 mile.
This is what I found online: Ride up Owen Beach Hill at Point Defiance as repeats.
Hill is roughly 4/10 of a mile and 200 ft. elevation gain in total with an average 10-11% grade.
Recover over next 1.5 miles after climb (spinning easily), loop back around and hit it again. Do 4-8 times as fitness level and intestinal fortitude allow (sometimes once is enough). Do the longer loops around to the park entrance/exit if you need more recovery time.
Vomiting is permitted, you carry less weight up the hill.
Here is Lan at the end of Pt D, we're ready to head back toward the Narrows.
This is a map of our whole ride that day. We made it 88.2 miles, not the entire 100 I had planned but I had horses to feed and daylight was running out.
And since I
My bib number for Ironman Coeur d'Alene this year is 868. This makes it real and for a few minutes I was experiencing sheer terror.
Totals for May 13-19.
Swim: 3.7 miles (not counting yards now, this was all open water)
Bike: 151.67 miles
Run: 6.53 miles
Total miles: 161.90
Total time: 15:45
In horsey news:
 |
| Sarah & Lulu |
 |
| Joey & me |
stiff, she and Lulu are used to running the entire way because they are training for a 25 mile endurance race. Joey had a good time, he LOVES the trails and he has no fear. He goes anywhere and isn't afraid to lead or follow.
And yesterday I rode him again but just in the arena. Saddled him up in the English saddle. First I let Hannah ride him while I saddled Sunshower for me to ride.
That turd would not move forward. I was so frustrated! But she finally did, then we switched horses and Hannah rode her for a while. Joey was wonderful again, as I knew he would be.
Friday, May 17, 2013
Getting my swim on
Wildcat Lake is warm enough to actually enjoy swimming in & I've gotten over 3 miles in this week.
This park of the barnyard was mostly dry when the horse trailer was here just a few minutes earlier. Literally, just a few minutes, less than 10 minutes between photos.
I have made arrangements for Wifi to start training with Kate at Windstone Farm, right down the road. Shes the trainer we had work with Mark and I love how she is with the horses. She will be able to figure out what Wifi will do with her life instead of me trying to figure it out & making Wifi a basket case.
Today all the horses got new shoes. Wait, Joey got new shoes, Sunshower & Wifi got trims.
Mark is gone, Katie bought the mare instead of Mark when Terry said he wouldn't take $2,500 for him & then changed his mind.
Today Windy, Lan & I swam from the park, on the left, out to Rich's dock, on the right. Its .75 miles each way.
Going out was fine, I've already swam 1 mile+ a few times so that's no big deal but coming back I did get tired. Total swim time was 1hr 6 mins. If I can keep up that pace for the entire CDA swim this year I'll finish 15-20 minutes faster than last year. Yippee, that will make all the difference in the world.
Rich had told Windy he would leave some 'gems' for her on his dock along with a HAPPY BIRTHDAY balloon so we wasted a few minutes looking for a balloon. Little did we know it was a small ass balloon, barely visible from 20 feet away let alone 200 yards. Oh well, we did find it. We also got our gems and left him 2 bigger gems, a green bead & a bone I found in the water.
Also out near his dock Windy wasn't happy, she felt grassy plants in the water and she HATES plants. I looked & didn't see any so we were able to go to shore. After we started heading back we went a different route through the water and I got into a forest of water plants, FREAKED ME OUT. Windy had to come over & save me from those sea monsters.
I don't know if I'll be able to swim to his dock again, might just swim to that dock in the middle, the 'white bucket' dock. Its .47 miles from the park and I could do that 3 times & be happier than going through those monsters again.
Yesterday Lan & I rode about 17.35 miles on the bikes, slow due to his back being soar. I haven't been doing my ab workouts and today my hands are sore so I'm going to be doing them now. Damn straight.
I found my favorite shoes on sale at REI, Asics 2170's for only $79.99. I've been planning on getting a pair for IM CDA so this will be a score.
My Timex watch is beginning to fail, it wont always switch to other functions & that can be irritating. In the lake today I tried to turn the timer off & it wouldn't, then when it did go off it wouldn't go back on not would it switch over to regular time. Its about 4 or 5 years old so time for a new one. This is a basic watch with HR monitor, alarm, etc but not a big GPS watch so it has been very convenient to wear.
This week I've done as many hours as my training plan has called for but not exactly how its been called for. I did run, once, 6.5 miles. I have taken longer on my swim than what is called for but thats becasue I swim slow and I dont have nearly as many miles on the bike as I need.
Weather is calling for RAIN for the next week, its hard to ride 100 miles when its raining or alone on days its not raining. Yesterday Lan & I got home from our ride & 10 minutes later there was a deluge, 3/4 inch of water fell in 20 minutes.
This park of the barnyard was mostly dry when the horse trailer was here just a few minutes earlier. Literally, just a few minutes, less than 10 minutes between photos.
And in horsey news:
This is a new horse in the barn, I'd love it if her new mom called her Katnis, shes just so pretty and her real name means Spark. Four yr old TB mare, fresh off the track.
And the BIG news:
I have made arrangements for Wifi to start training with Kate at Windstone Farm, right down the road. Shes the trainer we had work with Mark and I love how she is with the horses. She will be able to figure out what Wifi will do with her life instead of me trying to figure it out & making Wifi a basket case.
Today all the horses got new shoes. Wait, Joey got new shoes, Sunshower & Wifi got trims.
Mark is gone, Katie bought the mare instead of Mark when Terry said he wouldn't take $2,500 for him & then changed his mind.
Monday, May 13, 2013
Is it obvious I've been busy?
Its been 3 weeks since I posted. In that time I crashed my bike, Lan & I went to Las Vegas, and I've been working.
Linda and I had planned on attempting 100 miles so rode out to Fox Island. We didn't realize it was SO HILLY. Took us about 5 hours & we only went 40 miles. Then we were heading home & I CRASHED MY TRI BIKE. The bike is fine but I had a HUGE ass bruise on my hip/thigh that hurt like a mother. Of course, it was just days before we went to Vegas so I had to go to the pool with that fucker on my leg.
In Vegas we got in 3 excellent rides in the desert. 19 miles the first day in the 99* heat and 6+ miles the next 2 days, one where it was 98* and then it cooled down to 78* for the third ride. So much fun & only 1 round of tears.
I went shopping while down there, got some nice bib shorts that I can pull down to pee without removing my jersey. Also got a new Las Vegas jersey and compression socks and calf sleeves. The socks ROCK for traveling, my legs & feet felt great when we got home.
After we left Vegas we stopped by Jeffs house where we attempted a mtn bike ride but gave up after .5 mile of 6-8 inch deep loose sand. But fun!
Here are this weeks workout totals (I tweaked my back on a ride this week)
Two lake swims worked out well for me. This photo was taken yesterday at Wildcat Lake, we all swam .94 mile, out to the 'white bucket dock'. Since I've just discovered its only .94 mile, I'm going to go past it next time. Which could be tomorrow...
Yellow cap in back-Lan
Yellow on left-me
green cap by noodle- Steve
Green cap in middle-Lindy
Pink cap on right-Windy
And work, ah, work. I do love my dock but I don't like working when it interferes with my working out. Since I'm low man on the seniority list for our dock, I get all the crappy shifts. I'm not (yet) on tomorrows schedule but if they call I have to drop whatever I'm doing and get my ass there. I'll have Tuesday & Wednesday off but they WANT me to work those days and on Thursday I get the 4:10am-2:10pm shift. I tried to figure out a way to get out of it but only if I give up something else, like, my 2:30 Wednesday massage. Not gonna happen.
This is the ferry, Kitsap, tied up in slip 2 for the night and Walla Walla coming in at 1:40am to tie up in slip 1. When working night Watch (midnight - 4am shift) I have to set the auto bridge close to the height so the boat can slip under it without it being to high or too low. Then I run upstairs and lower the plank for the walking off passengers. That's where I was when I took this photo. The Walla Walla can hold about 188 cars if they are parked very close together and the Kitsap can hold about 160.
Horsey news:
I haven't even been into the barn except to feed horses for most of this week. So dang busy! Only a couple more months and I'll have time for my ponies.
Linda and I had planned on attempting 100 miles so rode out to Fox Island. We didn't realize it was SO HILLY. Took us about 5 hours & we only went 40 miles. Then we were heading home & I CRASHED MY TRI BIKE. The bike is fine but I had a HUGE ass bruise on my hip/thigh that hurt like a mother. Of course, it was just days before we went to Vegas so I had to go to the pool with that fucker on my leg.
In Vegas we got in 3 excellent rides in the desert. 19 miles the first day in the 99* heat and 6+ miles the next 2 days, one where it was 98* and then it cooled down to 78* for the third ride. So much fun & only 1 round of tears.
I went shopping while down there, got some nice bib shorts that I can pull down to pee without removing my jersey. Also got a new Las Vegas jersey and compression socks and calf sleeves. The socks ROCK for traveling, my legs & feet felt great when we got home.
After we left Vegas we stopped by Jeffs house where we attempted a mtn bike ride but gave up after .5 mile of 6-8 inch deep loose sand. But fun!
Here are this weeks workout totals (I tweaked my back on a ride this week)
Totals for May
6-12.
Swim: 5190 yards (2.94 miles)
Bike: 102.96 miles
Run: 6.25 miles
Total miles: 112.15
Total time: 14:45
Swim: 5190 yards (2.94 miles)
Bike: 102.96 miles
Run: 6.25 miles
Total miles: 112.15
Total time: 14:45
Two lake swims worked out well for me. This photo was taken yesterday at Wildcat Lake, we all swam .94 mile, out to the 'white bucket dock'. Since I've just discovered its only .94 mile, I'm going to go past it next time. Which could be tomorrow...
Yellow on left-me
green cap by noodle- Steve
Green cap in middle-Lindy
Pink cap on right-Windy
And work, ah, work. I do love my dock but I don't like working when it interferes with my working out. Since I'm low man on the seniority list for our dock, I get all the crappy shifts. I'm not (yet) on tomorrows schedule but if they call I have to drop whatever I'm doing and get my ass there. I'll have Tuesday & Wednesday off but they WANT me to work those days and on Thursday I get the 4:10am-2:10pm shift. I tried to figure out a way to get out of it but only if I give up something else, like, my 2:30 Wednesday massage. Not gonna happen.
Horsey news:
I haven't even been into the barn except to feed horses for most of this week. So dang busy! Only a couple more months and I'll have time for my ponies.
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