Hangin' Loose

AM- 30 min swim in the morning. So I just drilled on the ones I have been working on. And it was great. After a little prayer for more patience. It started to click half way through the swim. I am doing the drill I was struggling with the last few swims. And I was relaxing much better and feeling what I should feel. It was great to get those under stitches right.  I can do the double stitches pretty good.  And when I rotate back up to breath I am in the right spot.  What I was struggling with was that when I would come back up for some air.  I would be underwater about 4-6 inchs.  And my kicks were still like I was riding a bike.  After the wife mentioned it again I relaxed my kicks and it worked alot better.  And I was alot less out of breath coming up for air.  So a really good swim.  Tonight workout is a 90 min run.  Will probably should for around 10-11 miles on that one.

PM-  Well my last run was a long run on Sat.  So didn't want to do another long run for say on this 90 min run.  So warmed up doing 2 miles easy.  First 9ish and then next was 8:00.  Mile 3 to 8 was the tempo portion @ 7:24 pace.  Reset the TM and had 8 miles after 61:40.  Ran the last 3.5 at a 8:00 pace again.  Finishing just early by a few secs the 11.5 in 90 mins.  It must of been a sub 8:00 pace overall.  Wasn't to bad besides drinking some G2 on the run that made miles 6-11.5 rough.  But was able to gut it out.

Had to go into work early for snow removal.  Was more of just throwing down salt on the ice.  But its all good.  So after work we went to the gym and watched Friends as we rode the bikes.  It was a 80 min ride for a estimate of about 20 miles.  Was a nice cadence ride with a few times coming up out of the saddle.

AM-  45 min swim this morning.  Had to go it alone with the wife not feeling into it.  So worked a bit more on my double switches.  Then worked about 25 mins of triple switches.  Went pretty good for the most part.  Still have a bit more work to do on it.  Getting close to doing full strokes now.  Where I will actually be swimming.  I am starting to enjoy the drills.  Tonight will be a 45 min run.  Hopefully I can get it in outside before the scouts come over at 6.  Sure hope the weather is good.

PM-  So after work we went out for a nice recovery run.  Thought it was warmer.  But it looks like it was 44 degrees out with a wind.  So its starting to warm up some.  Kristi's hammies are still troubling her so it was a slower pace.  But felt good none the less.

TT 46:54  AP 9:57

Changed up todays workout for tomorrows.  So its a 50 min swim instead of a 120 min bike.  Got to the gym early to get it done.  And the wife was feeling much better and joined me.  Worked on more drills. for the first 35 mins with a new one thrown in.  Still need to work on it a bit more.  I am 1-2 drills away from the full stroke so hopefully everything will come together.  Did alot of triple switchs.  Which means alot more distance.  I can almost get 3 sets in per lap.  Did some swimming at the end.  Still missing the final 2 drills to learn the right strokes and putting it all together to swim.  And swam without fins.  But overall I feel like I am making some good progress.

Was nice to sleep in to the normal time for the first time this week.  So felt rested for the ride today.  Which was going to be a 2 hr ride.  So we decided to ride the course for the Kearns sprint race that is coming up in 2 weeks.  I opted to ride my tri bike and Kristi took her road bike.  So it was good to see at what parts she would come out of the saddle and I would have to stay in it to keep up.  Since it is tougher on a tri bike on the hills.  There was a North wind which really didn't really bother me much on my tri bike.  Yet was more of a issue for her.  And on the hill I was able to keep up ok on the steepest parts of the hill.  And for the downhills and flats with the wind.  I would be able to pull away from her.  So that was good test to see which bikes.  I will for sure be using my tri bike.  Since I have ridden both course before since it is around my work.:)  Should be a good race.  After the first hour Kristi was freezing.  And so I went on alone to scout out a good riding route for us to do for another hr.  Turned out that I finished 1 hr later and only a few secs under 2 hr mark.  With the wind also on this part of the ride.  Which was a strong crosswind.  I didn't notice it much in the sense of it trying to blow me over like it would on my road bike.  Which was good.  The bad thing was on this downhill portion I should of been able to go alot faster.  But the wind slowed me down to 26-7 mph.  Till I got back into the neighborhood area.  And it was back up to 29-30.  Avg speed was 15.6.  And 31.4 miles.  This was my longest outdoor ride I have done to date.  Besides when I was younger.

Well I should of gone out early in the morning for this run and got it done.  But didn't get out to do it till 5pm.  In the morning we ran all over.  First stop was for another swim suit.  At pool and patio.  And then off to SBR for our wet suits.  We were able to test them out in the endless swimming pools next door.  WOWWWW!!  Wet suits are awesome.  I can't wait to use them in my first outdoor swim.  Man do they balance you out.  It all but swims for you.:)  We picked up the last few pieces for our bikes also.  Which was water bottles and a bag for gu's.  

Then we ate at IceBerg.  WOW that was a huge shake.  Gave me a headache having that much sugar.  And upset my stomach later.  Didn't feel well the rest of the night.  Which was making it tougher to get out for my run.  Finally I decided to just do 3 loops of the route I use to run with Alex.  Which would mean 3 big hill climbs about a 1.5 each time.  Which was mile 3 to 4.5.  Had a headwind for the 1-2 miles and tailwind for 4-5.  The 3rd loop was taking  it tole on me along with some GI issues I was having from iceberg.  But was able to make a strong finish.  And my fastest mile was my last.  Was up for a few more hrs with a sore stomach after the run.

Loop 1            Loop 2            Loop 3

Mile 1 8:10     Mile 7 8:12      Mile 13 8:38

Mile 2 8:10     Mile 8 8:20      Mile 14 8:45

Mile 3 8:45     Mile 9 9:16      Mile 15 9:52

Mile 4 8:09     Mile 10 8:48    Mile 16 9:14

Mile 5 8:09     Mile 11 8:17    Mile 17 8:23

Mile 6 7:32     Mile 12 7:50    Mile 18 7:04

TT 2:31:40  AP 8:26