Run 5/27

It was another sunny hot day, so good thing I ran at the Redmond Watershed, which is shaded.

I ran the 5 mile loop 3 times. I usually go counter-clockwise but for variety I did the last loop clockwise. I kept it well in the aerobic zone, probably around 65% max heart rate. The laps were: 56 minutes, 58 minutes, 58 minutes. So, a total of 15 miles in 2:52. For each lap I ran all the way out back to my car, to reload on water and gel, and stretch a little bit. The stretching actually helps my knees feel better.

This will be my long run for IM prep. I know an IM vet who swears up and down that there isn't any point to running more than a half-marathon in training - at a certain point, the stress and damage you do is more harmful than beneficial. Still, it would have been nice to do 18 miles or so. When I finished, I had more left in me, but I only planned for 15 miles and brought that much water and gel.

I could have pressed on for a bit more, but I decided to exercise discretion, leave some energy in my legs for the rest of the weekend, and not push too hard and risk an injury.

Swim 5/26

Today was very warm by Pacific Northwest standards, and the Martha Lake park was jammed. A total of 8 or so people showed up, including CB. We decided to swim the short route, possibly more than once. As it turns out, the group did two laps. I'll call it 0.9 miles for lack of a better estimate, in 32 minutes.

Despite generous body glide applications, the new wetsuit is rubbing my neck and it is tender. I'll try applying the body glide to the suit itself next time.

Swim 5/25

This evening's open water swim at Martha Lake was busy - about 15 people today! We had two groups: one to swim the half-mile round trip, and another to swim the mile round trip. I joined the milers - 7 or 8 or us.

I did it in 41 minutes, which was OK. Basically that time gets me out of the water at the IM in about 1:40, a bit slower than I hope for. But, we're not really sure of the distance, it is all an estimate. I guess I could take my GPS along next time, in a plastic baggie, if I were really curious. ;)

I am happy that I swam both legs non-stop, no need for a rest break. Even better, my heart rate was between 65% and 70% the entire time.

Bike 5/25

I took out the Cervelo since the weather was so nice. I rode the 60 Acres hill, Hollywood Hill, and the 520/ORR climb back home. 23.3 miles in 1:34.

I felt like I climbed really well on the Cervelo. I rode up 60 Acres Hill with no problems, I felt like I could easily accelerate up it. Granted this hill is only 3% grade. But, Hollywood Hill felt easier too. My explanation is the Cervelo is lighter than the Trek.

Run 5/24

Today's goal was to run between 10 and 13 miles, easy pace. I got out of work a little late so instead of the Redmond Watershed, I ran on the Power Trail. I did 12 miles in 2:23 - 12 miles is three out-and-back loops. Since I'm usually pinched for time, I think the nice hilly Power Trail help maximize quality versus time. ;)

I also tried the following nutrition strategy, which worked well: water every 10 minutes, gel every 30 minutes.

Swim 5/23

I planned to do drills today, after talking to my friend CB and hearing about some lessons CB signed up for - I realized I hadn't done drills in a while. So I warmed up with 4x100 fist gloves, and started on a 1x400 drill set: slow strokes, paying extra attention to high elbow, dragging fingers through the water, body roll, etc.

I consistently crossed the pool in 15 strokes, and was expecting it to be slow. It was, but not by much - my 50 yards times worked out to be just under 1 minute - 7:53 for 400 yard for example.

Anyway, midway through the 2nd set I developed a minor headache, it felt sorta like ones I get when I'm tired and slightly dehydrated. I'm pretty good about getting out there to train, but also know when to cut it short. I finished up with a slow 400 yards and stopped for the day. Maybe I'll try again on Friday, after getting more rest and drinking more beforehand.

Total: 1200 yards in about 25 minutes.

Week 20

May 16 - May 22

	Time
Swim	1:28
Bike	6:24
Run	1:48
Strength	0:00
Weight	139.8 lb
Body Fat	15.0 %

Cumulative Training

	Time
Swim	20:54
Bike	121:43
Run	31:27

Bike 5/22

I planned to ride with the Cascade bicycle club, but the ride left from Issaquah at 8:30. I decided I could just ride on my own from my house, and leave at 9:00, basically giving me an extra hour.

I rode two loops around Lake Sammamish, plus some miscellaneous distance up and down the SRT. Total was 66.9 miles in 4:30.

This ride also provided a full range of weather: warm sunbreaks, sweeping rain, high winds. I took the sleeves on my jacket on and off so many times I lost count.

Rest 5/21

Took a needed rest day! In other news, I notice the IMCdA Athlete's Guide is available.