Wed. Bike/Swim

Not my best effort. Some times the blood just does not flow. Plugged along at 18.1 mph and actually felt a little cramping in my calf. That was first. I tried to leave some room for some effort for the swim. No such luck about 3/4 thru the swim I started cramping and had to give it up. This is after 6 Enduro pills, a banana, 18oz Glukos and water. I will use my camelbak on the next ride.

Sunday Long Run

I haven't done anything since the Wednesday bike/swim.
Ran/walked 5 1/2 miles Sunday evening with the dog.
Felt real good. I like the concept, but worry about time.

Wed. Bike/Swim

My favorite workout.
Ride - Ave 18.7 my fastest average. I did get pulled thru the first 3rd into the wind.
Swim - 2,100 yards mostly just a long swim. We swam 100, 200, 300, 400, 500 and 6 -100's. The first 1/4 of each was to be faster than the last 3/4, but after awhile it was just a one long swim.
Only a touch of cramping.

Hills of VR

Riding solo at the hills. I choose to park at the bottom of the hills in a apartment parking lot, that way I don't have to cross MacAthur. 5 trips up the hill.
Time 1:06
Ave HR 155
Max HR 171
I did not feel as strong as other days, but it still was a good workout.

Rita's Sunday Run

Sunday started Rita's training. Rita, Trigger and I went for a training run. My goal, and I hope Rita's, is to do train for a few weeks do a couple of 5K's and a 10K and then the 1/2 Marathon at Whiterock.
800 run/400 walk x 4
Went well even in the heat.

Peach Pedal

My goal for this ride was being self sufficient, stay within my abilities and average 18 mph.
For once I accomplished all of my goals. I had 40 oz of Gleukos (which is my preferred sports drink) in my Camelbak and two water bottles.
I also eat one power bar and one gel shot, which according the “guru” David was not enough calories. I will try to do one gel per hour
on my next ride.
Like Jimmy and Peter I ended up riding almost all of the ride on my own. The first half of the ride was pretty fast with some hills the second
half was tough going, especially from miles 30 - 40, with lots of rolling hills each one slightly higher than the last. I couldn’t get my rmps up and
felt like I lost some leg strength. I had to refuel at rest stop #6, so I had drank all of the 40 oz and some water through the first 50 miles which
was good for me. I was able to pick up the pace for the last 10 miles and finished with and 18.0 average and a 3:22 time.
Ave HR 153, Max HR 171
HH100: This time would get me to Hell’s Gate around 10:30 - well before the cut off. A 6 hour HH100? Not yet. I need to get this average up to around 18.5.

Wed. Bike/Swim

Bike - Those of us who braved the weather were rewarded with a perfect ride.
I rode with Odie with no drafting. A good overall ride.
18.8 AVE
Swim - It had been awhile since my last Wed. night swim and I was visited by cramps about 80% into the work out. Up until then all was good. I took 3 endurolytes before the ride, drank 2 bottles of sports drink during the ride and took 2 more enduros before the swim. I guess I will have to add to my intake some. I am sure glad the swim starts the Tri's, I would hate
to get a bad cramp in open water.
Distance all messed up due to cramps.
Also, Tom wants me not to turn my head so much when I breath - now I take in half as much air and twice as much water.
Great - thanks allot Tom.

Hills of VR

My friend, I use the term loosely, Jimmy and I rode the hills at Valley Ranch.
5 trips to the top. It is a good workout, especially in the heat, humidly and into a 15 mph wind. This is the third time I have ridden the hills and 3 riders was the most, yesterday it was just us two. I would like to see David or maybe Ken there in hopes of picking up some pointers.

Sunday Run

6 miles. Again another slow run with Trigger. Ave HR 140. The HR got a little higher due to the heat, humidity and all day 4th party on Saturday.

Friday Run

1 hour run. Kept my HR below 140. Ave HR 135.
I am going to adopt some of the Gallaway training.
I may incorporate some walking if I can get my head (ego) around the concept. I did enjoy the run more.
I think I have been running too fast for my ability.

Crossing wheels

Wreck - about 1/2 thru Wednesday's ride we were in single file. I was about 4th out of 10-12 riders when I crossed wheels with rider in front of me. I guess that he slowed a little and I did not notice. It was definitely my fault. I was able to disengage our wheels by breaking hard and had to bail hard to the left. I just got my foot down to keep from crashing into the pavement.
Obviously my hard breaking caused chaos behind me. I looked back in time to see bikes going in every direction grinding to sudden stops. One bike ended up in the ditch. Fortunately no one was injured and there was no bike damage. It could have been much worse.
If a car was passing when made my 4 foot leap to the left . . . if there was not a nice grassy ditch . . . if I could not have got my foot down to stop my fall . . . timing is everything and this turned out to be lucky timing. Lesson learned - when following close stay focused at all times.

July 4th Bike Ride

A nice break in the weather. 6:30 Wednesday morning around 20 riders left Andy Brown West for a casual ride and for a DA group the first half was about as casual as it gets. On the second half the group split into different speeds. I went with one of the faster groups.
40 miles.
18 mph
I took my camelbak an drank about 40 oz which is far more than I would have drank out of bottles and I felt pretty good at the end of the ride.

Monday Treadmill

45 minute run
145 AHR
9.5 minute miles
4.8 miles

Sunday Pre-Disco

I wanted to make sure that I made the pre-tri sense I am missing the real deal.
Swim - could not have gone better. It is so nice to be passed (I hope) the anxiety of the swim. Swim coach gave some pointers most of which were not of much interest. He did encourage swimming in cold, very cold, water without a wet suite - I think not.
Drafting - one of these days I want to get Peter in the water and try it on a long straight swim, just to check it out. I am curious if the drafting makes a notable difference.
Bike - short. 16.5 miles, 19.5 average. Nice smooth road with some rolling hills.
Run - I had some stomach issues on Saturday that started to catch up with me on the run. The further from the restroom I got the more worried I became. So I cut it off short.
Overall it was very good practice.