That's a whole lot of....

ass

Evening Swim - 2500y

500y is a long time to swim with something between your legs. It kept trying to wiggle out!

I'm swimming along and go up to breath and almost choke. Two girls walking around the pool/sauna in ity-bity bikins. At first I thought they were wearing thongs - So much tail exposed! But nope, bikini's. Dean said he witnessed the two guys in the other lane run into one another. I wouldn't blame them. The sight was mesmerizing. Thankfully they didn't stay around too long as I had a difficult time focusing.

As I'm grabbing my stuff from my locker I turn around and bam! More ass in front of me. This time it was not mesmerizing. It was a HUGE tail in an it bity skull and bones printed thong. Soooo wrong! Nooooooo! I almost fell over. I was temporarily blinded by the sight. Ugh, I may have nightmares about the last one.

What we take for granted -
When I got home I ran from my car to the mailbox. I didn't give much thought until I got back to the car. I was running and not a touch of pain. In fact, I haven't had any morning stiffness or heel pain since I've been shocking my feet with ice baths. This is a good sign. For the few yards I ran I felt like I was flying. I really miss and long to run again. The saying is true - you don't really know what you have until it's gone. Crossing my fingers it comes back sooner than later. My first real attempt at running again will be Friday.

Swim, Spin and tone death singing

Long course swim
1 x 500m warm up

Drills
1 x 200m pull buoy; 20
1 x 200m paddles; 20
repeat 1 x

Main Set - 1000m TT
As I flip around from 850 I run into a lane line. WTF? Apparently the pool I swim at changes from 50m long course to 25y short course at 7am. So my TT was cut short at 850 - totally pissed me off. You know how much I was NOT looking forward to a 1k m TT? And then to have if destroyed 80% of the way through. &*%^&@@#$!@#$ That pool and their nazi lifeguards drive me bananas.

1 x 250y

Cool down
4 x 50y on my back dolphin kick - core

Total meters - 2500

Evening Spin - Easy 60 mins
I still don't have my CPU back from Saris. It could be another week without power. This is driving me nuts. My Polar HRM decided to go on the fritz as well. It wouldn't pick up my HR until I was 17 mins in and then hovered around 125-127. I know it was beating for those first 17 mins because I slowly started sweating :) I checked it manually 40 mins in and it was at low 140s yet the HRM still read 123. WTF? Technology has not been my friend lately.
The workout was an easy one so I took out my pent up energy/aggression if you will singing to my Ipod. I'm positive I freaked out one of the neighbors walking by as I sang aloud Pink's - Sober with my tone death voice. I got a very old stare. Oops.


On a side note - my training blog is going to be a little less detailed in the future. I have finally found a coach that I trust and believe in. Ethically I don't think it's right to broadcast the details of said workout. I will still blog training as I find it to be therapeutic just not so data/techy detailed.

A productive couple of days

Friday - AM Spin/Run

45 min spin - no data to report
45 min run - Nike bark chip - 5.5 miles
It pissed down on us for the first 10 minutes and then cleared up. Body was really happy to run - heel on the hand wasn't too thrilled. Many of these to come.


Saturday
Woke up with no heel pain today! Maybe there's something to those ice foot baths.

WU
1 X 500

Drills
2 x 200 - paddles; 20
6 x 50 - DPS - (35, 34, 32, 31,32)

Main Set
4 x 400 on 6:50: rest -30 ( 6:47, 6:48, 6: 50, 6:52 - I slipped on the last one)

Cool down
4 x 50 - on back dolphin kick

Total yardage 3000

AM Bike - 66.7 miles - ride time 3h45min
Power data courtesy of Sue since Saris has my CPU
Avg watts 139 Norm Avg 161
Avg HR - (mine not Sue's :)) 145 - yes Sue, apparently I need to work harder as well.
This was the first this season that I went back to my malto only strategy and it did not fail me. I never had highs or lows, only consent energy. Most importantly my tummy stayed happy. I'm now glad I denied the tasty fig newton that was offered. Train as we race, right?

Such a beautiful day! It was a great ride with a lot of a strong riders. It was supposed to be a recovery ride for me but occasionally my pace was pushed. Sue - was this payback for Logie or McNamie on your "light" ride days? Hehe :) Watts were pushed a bit which was good for me. If you want to be strong train with those stronger than you.

I had wanted to run off the bike but my time was squeezed a little short by the delay in starting the bike ride. So I decided to save it for another day. I thought my house guests would appreciate a showered Kat.
With a little help I managed to throw down a badass Mexian Fiesta BBQ. Carna Asada, fresh mango salsa, fixin's, tomalito, jalaepno bread...the list goes on! And for desert Dean and Crystal came through with fruit topped cheesecake and mini brownies; Oh my! So much good food and great friends.
A little past 8 and I am hitting a serious wall of fatigue. It's close to my bed time - Yes on a Saturday night! Everyone helped pack/clean things up and I was able to load a lot of left overs on others.

I don't think days get much better.

Sunday-
Oooooo, I'm stiff and tired.
Loosened up with Pilates and the TRX

AM Brick
Spin - 2 hours - Sue let me borrow the compu trainer! I had POWER!
30 min warm up
4 x 15min 55-60 rpm top end of Z3
15 min cool down

5 mile easy transitional run- pain free! I ran really ease with the fear of pain "literally" behind me. I ran so free - I felt as giddy as a school girl. The rain decided to not come down on my parade...and waited until I got into the house.

Another workout fueled off of Malto and saltstick. Another workout I had constant energy and no tummy issues.

I feel it's be a productive couple of days :)
I'm looking forward to meeting with my new "potential" coach. I need someone to kick my ass and tell me what to do. I've grown weak and soft. This needs to change.

One of those water days

AM Run - 60 mins running laps in the pool. AGGHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!

There is not a day that goes by that I am not grateful of my job. You know, it's not really what I do but who I work for. A mentor and a well respected friend is priceless.

Evening swim
Warm Up
1 x 500

Drills
2 x 200 - 50 A-ok, 50 fist, 50 karate, 50 free; 20
4 x 50 - extended arms, pause stroke at thigh of each breath; 15

Main Set
10 x 50 - target :50 w :10 rest -landing :45-46
4 x 100 - target 1:40 w :20 rest -landing 1:34-1:35
2 x 200 - target 3:30 w: 30 rest - 3:11, 3:13
10 x 50 - target :50 w :10 rest -:landing 46-47

Cool down
4 x 50 - on back dolphin kick /core

Total yardage 3100

Dean and I recovered with a mean and messy aloha pita- The Pita Pit is da bomb!

Hollow

1: having an indentation or inward curve : concave, sunken
2 : having a cavity within "a hollow tree"
3 : lacking in real value, sincerity, or substance

This word describes my state of being...

I feel like I am in the eye of a tornado. Everything is swirling around me, my head is spinning.....yet I am in the calm of the storm - emotionless. I have been drowning in this pool of sorrow for some time now. Occasionally I tried to fight the flood and allow a helping hand....but now it's too far and I'm in quick sand. No more tears will fall, I am numb. I am now rebuilding, to be fiercer and stronger than before. This wall will not come down, not now, no way no how.

I'm at lost with my training. I'm not seeing/making the progression I'd like to see. I'm confused about my competitive side and really what I want to see out of myself. I think I have finally found a coach that will help me - "Be all that I can be".

"In any moment of decision...

the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing." - Theodore Roosevelt

The last day of my build period and I'm all tuckered out. I woke up stiff and with a sinus headache. My calf felt much better than yesterday - thanks Don! But my heel hurt. I'm tired of walking the line with this thing. I'm going to look into graston and see if it could help my problem, but until then

1 hour aqua run - blah! This hurt. It was really difficult to get my HR up today. I just didn't have the energy to work the fast twitch. Water resistance is a B****. At the end my hamstrings and upper body were very sore.

Followed up with a swim that hurt my already sore upper body.

1 x 300
1 x 200 - pull buoy
1 x 200 - paddles
1 x 100 - easy
1 x 200 - pull buoy
1 x 200 - paddles
1 x 300

Total yardage 1500

I'm looking forward to a recovery week and much needed recovery day.

A little bit of this and a little bit of that

Friday - Easy, fun training day

30 min easy spin to warm up the legs before running - Z2 140w
2 loops around Nike bark chip trail with Joe. 5.5-6 miles
We decided to have some fun with the statues.
- I piggybacked Prefontaine
And here's Joe running with Michael Johnson

The morning was so chilly my lips grew numb and when I talked I sounded like I had dental work done. I never felt my feet and Joe never felt his hands.
Regardless of the cold this was a great way to start a Friday!

As the day went on I grew fatigued. Afternoon turned to evening and my mood turned blue. I often wish I didn't have a heart. I wish I could turn back into the cold machine I once was. I've always thought heartache is the worst kind of injury to have. I'd prefer to be forced to aqua run everyday than to suffer this pain. Blah.

Saturday
After a night of melancholy I somehow managed GREAT sleep! I woke up refreshed, with a new attitude, apparently I woke up on the RIGHT side of the bed.

AM Swim

WU
1 x 500

Drills
2 x 50 - A-Ok's: 10
2 x 50 - fist; 10
1 x 50 - stroke for ever 10 kicks; 10
6 x 50 - practiced a drill my buddy recommended to help with my choppy stroke. Sometime about holding on to my leg and breathing less.....lol, I can't explain it well.
1 x 50 - stroke for ever 10 kicks; 10

Main Set
1 x 200 - (first 100 fast/100 easy) positive split ; 20
1 x 200 - (first 50 east/100 fast/ 50 easy) even spilt ; 20
1 x 200 - (first 100 easy/ 100 fast) negative split; 20
repeat 1 x

Cool down
4 x 50 on my back dolphin kick (core strengthening)

Total yardage - 2500

I recovered with one of my famous bacon waffles and then went on a bike ride with friends

AM Bike - 48 miles/3600ft of climbing


April and Joe biked over to my place and we then met up with Sue around 143rd. I had 4 hills on my agenda.
First was Thompson from the west side heading up to Skyline - 17 mins 187 avg
Then 53rd to Thompson to Skyline - 18 mins 179 avg

Logie Trail from Hwy 30 - 21 mins 193 avg
- Love how we're all smiling after the wrath of Logie.
Old Germantown to Skyline - 17 mins 186 avg

Managed to avg Z4 for all the hills.
Max watts 475/ Norm avg 163 / avg watts 128
Today was a good bike day!

Finished off with lots o friends and some kick ass BBQ - stuffed cheese jalapeno turkey burgers!

I don't wish it was easier, I wish I was better

A beautiful night ruined by so much pain. I headed out Wednesday evening for a 9 mile tempo. Around mile 2 1/4 I knew I had to cut it short and head home. My gait was f***ed up. My left foot/heel hurt and the compensation my right calf has been making has left it tired and pissy. Both lower legs were so tight I thought they may snap by the end. Eh - finished with 4.6 miles 7:50 avg

Sleep was N/A. A little fairy flew up my nose and tickled it all night - I hate allergies. The crap-tastic run laid heavily on my mind which also kept me awake - rolling my ankle around and stretching out my legs so that my calves and feet would not seize up.
5:20 and the damn alarm goes off. No need for it, I'm already awake. Standing up and hoping down the stairs (have a mentioned how much I hate our stairs?) I found my calves to be stiff but not painful. This was better then I had expected.
Thursday morning AM Swim
Warm up
1 x 200

Main Set
5 x 50 target land 0:00:50 ; 00:00:10 rest - (47, 49, 47, 47, 48)
4 x 100 target land 0:01:40 ; 00:00:20 rest - (1:38, 1:39, 1:37, 1:38)
3 x 200 target land 0:03:25 ; 00:00:25 rest - (3:20, 3:18, 3:16)
2 x 300 target land 0:05:10 ; 00:00:30 rest - (5:03, 5:05)
3 x 200 target land 0:03:25 ; 00:00:25 rest - (3:22, 3:20, 3:23)
4 x 100 target land 0:01:40 ; 00:00:20 rest - (1:40, 1:40, 1:39, 1:137)
5 x 50 target land 0:00:50 ; 00:00:10 rest - (49, 48, 50, 50, 48)

Cool down
4 - 50 on back dolphin kick

Total yardage - 3500

This set is always hard, today felt more taxing then others. I was 2-3 seconds off per my norm. This was due to a couple of reasons. One - A friend had recommended a drill to help with my short and choppy stroke. I shouldn't really focus on drilling when I'm doing a ladder but I did anyway. The good thing was that I'm pretty sure I understood the direction as my stroke did lengthen and I felt the pull and reach throughout my body. Not to mention my thumb hit my thigh instead of my tail. Yay! Two - I was swimming in a pool that I am not used to and had a hard time executing flip turns. Three - I should have had a GU. I didn't eat enough the night prior and by the end of the ladder I was dizzy. So dizzy I forgot to flip turn and hit the wall - ouch!
Then the "case" walked in. What is a "case" you might ask? 4 men each with 6 packs - goodlord at this point I thought I may have been hallucinating. Rubbed my eyes - nope, they were real.
Joe joined in for a swim of his own workout. I've said it before and I'll say it again - I really like having a swim buddy. Words of encouragement are priceless. Thanks Joe!

At lunch I mutilated my calves and feet with the trigger point. I've been rockin' my Zoot calf sleeves all day and I have to say they feel much better.

Evening Spin - 80 mins with Z3 tempo
15 min wu
2 x 25 min top end Z3 intervals (160-175w) w/5 min float #1 171w avg, #2 172w avg.
10 min cool down

Mission accomplished

And now for something completely different - I'm a regular Venti Pike Place kind-of- girl. Every day I get the same thing in my green environmental tumbler. The most caffeine for the least amount of money. Recently they added a new drink to the line up - Dark Cherry Mocha. Mmmmm, chocolate + cherries = my favorite!They had samples last week and I must say - delish! I've been taunted by that drink every morning. Thus far I have not given in. I will win Stabucks, I will win!

We must all suffer one of two things:

The pain of discipline or the pain of regret or disappointment.

AM Spin - Power Tap worked today!

15 min WU
10 x :30 one legged intervals - upped the resistance again. My weak leg hated me at the end.
5 min float
3 x 15 min Z4 (175-195) w/ 5 min floats -
#1 180w avg,
#2 179w avg,
#3 Failed! Ugh I went 10 mins @ 177w before my quads screamed bloody murder and quit.
My legs were rockin out to Sean Paul and Santana but fell short on Ricky Martin's "She Bangs" What? We all have our guilty pleasures.

10 min cool down
Avg watts 150/ Max 210
I managed to up my Z4 intervals from 10 mins to 15 mins and overall stayed in the zone longer than prior weeks.
I regret giving in to the pain and grew disappointed in myself :(
Negatives turn into positives as I will remember this feeling and use it for fuel in future workouts.

5 mins of core on the dreadful TRX

Evening Swim

Warm up
1 x 500

Drills
1 x 100 single arm - 6R, 6L, 6 both
4 x 50 DPS (OMG I suck tail, I could not get below 36 tonight! Grrrrr)
repeat 1 x

Main Set
5 x 100 leave on 2:00 - 1:34, 1:33, 1:34, 1:35, 1:34
5 x 100 leave on 1:55 - 1:35, 1:35, 1:34, 1:34, 1:34
10 x 50 leave on 1:00 - all between :44-46

Warm down
2 x 50 dolphin kick
1 x 100

Total yardage - 2800

I've talked Dean into a swim once a week or so. It's nice to have a swim buddy, provides good motivation to push myself just a bit more.

Shamrock 15k

Daylight Savings Time - oh joy! An hour less of sleep.
I woke up fatigued. A week of hard building and now I had to put my game face on. I was almost sure of a PW. A PR was in my dreams. A dream......far fetched. I rolled out of bed and my legs felt like cement blocks. Oy! I took it down to the basement and got an easy 45 minute spin on. Power Meter decided to work again. I've found it to be a sprinter and only last an hour and than some, unfortunately like some guys I've known :0 Kept my power below 140 and easily spun my legs out. 20 mins in and my legs warmed up, they started to feel fluid. 45 min was perfect.

Jesse, Joe (and horns) and I headed downtown to participate in the infamous Shamrock run

Shamrock 15k
My room mate Jesse and I pre run (the hoodie came off right before the start. I ran in a tank in 35 degrees and still felt hot!)

We got there a little later than desired and after waiting in line to drain my bladder I only had 10 mins to get lathered up (sparkly green body pant) and make it to the finish line. I'm suffering major allergies and the medicine head had left me dazed and confused. Which in return left me at the starting line late and I took off with the 9-10 min pace group. WTF?! The start started off SLOW. It was difficult to weave around all the people. I felt like I was in a cake walk. But where the hell was my cake? I wish I had enough clarity to make it to the start on time, Oh well, live an learn. I suppose there is not much detail to dive into for a road race. It all went by so fast, it was over before it begun. I took my inhaler pre run which made a HUGE difference. I was able to hold a 185 HR avg for the duration with no problem. The run itself never felt taxing on my legs. I kind of felt like the energizer bunny hopping up the Twilliger Hills and then like the road runner, learning forward and allowing my legs to roll up under me. The only time I suffered was at the two crests on Twilliger where I peaked at 195 and felt pukish in my tummy. I just told myself to HTFU and the tummy symptoms would shortly go away - which they did. Never lie to yourself and you will always be able to trust yourself. :)

I finished in 1:10:35 / 7:35 avg - :30 PR per Mile over two years ago! (last year I couldn't run due to a fracture:()
I'm pretty happy with my PR as today was an end to a very heavy build week. It's shows signs of efficiency and success! The important thing I learned during this race was that my inhaler is my limiter. Without it I suck ass....literally. With it - running is easy peasy, with moderate suffering :D

Great job to my room mate Jesse for racing her first 15k and my buddy Joe for taking the top 20 on the 8K in a nude speedo, sparkling green body paint and horns....yes I said horns, nude horns to be exact. You're both studs!

Post race we all decided to celebrate our Irish heritage with Four Lokos - I know.....it makes no sense. Anywho, I think my next career will be a beer modeling. Whatdaya think?

Wiggle your big toe.

AM Bike - Hmmmm, indoors or our? The sun was shinning but the weather forecast indicated the chance of rain until afternoon. Normally if it was sunny as it was I would have said screw the weatherman BUT many times I looked out my office window this week and it went from sunny to pouring down rain in a matter of minutes. Oregon spring weather drives me nuts. Most of my friends were doing a light bike today, so they would be prime and ready to throw the smack down on the Shamrock 5k, 8k or 15k tomorrow. Me? I'm in my building phase. I've accepted the fact that a PR tomorrow is a fat chance in hell. So I'll bike hard today and then run hard tomorrow. Another key part of training is growing acclaimed to fatigued and tomorrow I will be fatigued. With no one to ride with and the possibility of getting caught in rain showers lead me down to my basement. Carnage and I would be going one on one.

Workout - 3 hours spin
20 min warm up
15 x :30 one legged drills
5 min float
6 x 15 min @ Z3 (160-175w) w/ 5 min floats
20 min Z2 finish

My B**** A** Power Tap died again - an hour 10 out. Grrrrrrrr. I will need to call Saris to troubleshoot again on Monday. I think this only leaves the hub and CPU left. Thankfully I was able to get one and a half intervals in before hand. I knew what gear to stay in to hit my Z3 targets. I was highly entertained by Kill Bill V1 and V2 - it made the time and intervals fly by. I mean really, how can you suffer when Uma is out there slashing up the crazy 88s? Oh how I love the blood gore in that movie. I ended my spin with a Black Mamba striking Budd and Uma snatching Elle's eye....then squashing it with her foot like a bug. Ewwwwww.
My bike was a success. My legs felt fatigued and cement-like when I finished but I maintained good hydration and energy for the duration. 3 hours on the trainer doesn't even feel that long anymore! Oh and on a gear note - I decided to test out my Zoot tri shorts on the spin. Thus far they've received an A+ for a 75min spin/3.3 mile run brick, now it was time to test the chamois with 3 hours sitting in the saddle and the breathability. Again, another A++++! These are the FIRST shorts I have worn in a 2-3 hour spin that I NEVER felt the need to change mid spin. I am a massive sweater and when I finished I could have claimed the creation to another famous "WOman-made" lake. But (pun intended :)) my butt and legs never felt wet. The fabric has amazing wicking properties. The chamois never felt wet either! I was really taken back on how well these preformed. I have access to some of the nicest bike and tri shorts in the industry and these tri shorts surpass them all. Way to go Zoot!

I have had an infatuation with bacon waffles for some time now. My mom gave me her Belgian waffle maker so that I could finally make my own! Post spin recovery -

10 grain/cornmeal ricotta Belgian waffle with bacon pieces inside - topped with pure maple syrup = absolute bliss. Damn it, I am the waffle queen!

Now, time to finish my lasagna.

I've got a 15k I'm going to attempt to suffer/race through. Wish me luck - I'm gonna need it!

Run in the rain, new gear and swimming with attitude

AM Run - 5ish miles
Joe and I ran an easy two loops around Nike. It rained...the whole time. At some points it felt like a big rain cloud was following us, dumping down on us. It wasn't too bad though, the temperature wasn't too cold and I was within good company.
Joe dressed as if he was going to Alaska, but that's what happens when you have an uber fast efficient runner, running with....well a moderately paced yet efficient runner with short girl legs. I kind of felt bad. I was so slow he couldn't keep his core temp up....but then again he did have his crazy gas station hat to keep him warm. We decided to take a few picks along the run to keep things fun.

Here I am trying to block the ball from the statue. Apparently I wasn't really paying attention as I'm posed in the wrong direction and look like I'm attempting to fly. I'm an ass.
And here is an example of posing correctly.

I'm pretty sure Joe would have blocked that ball......if the statue was real.

I bought this featherweight baby at work today

Yes indeed - The Giro Prolight, weighing in just above 6 oz. Such a badass training helmet.

PM Swim - accompanied by my buddy Dean
Warm up
1 x 500

Drills
1 x 50 - 6 R, 6 L, 6 both arms; 10
1 x 50 - stroke every 10 kicks
1 x 100 w/ buoy
repeat 1 x

Main set - 40 x 50
16 x 50 - 1st fast/ 3 steady x 4 - 00:05 rest
12 x 50 - 1st fast / 2 steady x 4 - 00:10 rest
w/ paddles
8 x 50 - 1st fast/ 1 steady x 5 - 00:15 rest (6 in and my lats/shoulders, biceps and triceps are feeling like minced meat)
4 x 50 - all fast/hard - :00:20 rest - MOTHER of GOD!

I was referred to as having no manners after telling a guy to move and not loiter in the lane line. He decided to jump in and just wade around as Dean was swimming towards him. WTF?! Then he expected me to say thank you for moving. I told him he had no pool ethic.
Why is it that dumb gym people think it's ok to just wonder around in the pool when it is apparent there are swimmers actually working out? It's not like I go up to their treadmills, push stop and walk across it. Or get in some dudes personal weigh lifting space. 24hr Fitness people (most in my 3 years experience swimming there) are incredibly inconsiderate to swimmers. I will not apologize, they can go F*** themselves. They can swim into my lane for all I care, I need open water (combat) IM practice.

Cool down
4 x 50 on back dolphin kick

Total yardage - 3100 yards

Dean and I found the Pita Pit to be good recovery food. It was nice to no longer be dizzy.

War - Once it's started it's hard to end

My heart and brain are in combat. The fighting kept me up all night, not sure if I ever fell asleep. If I did I was in one hell of a nightmare.

5 am rolled around and I rolled over to turn off my phone. No AM swim. I just wanted to curl up in a ball and stay in my bed for eternity. So I did........until I had to go to work. Fortunately for me - I love my job and co-workers. They have a way of turning my frown upside down.

Evening makeup Swim

Warm up
1 x 200

Main Set
5 x 50 target land 0:00:50 ; 00:00:10 rest - (46, 46, 45, 47, 46)
4 x 100 target land 0:01:40 ; 00:00:20 rest - (1:35, 1:34, 1:36, 1:35)
3 x 200 target land 0:03:25 ; 00:00:25 rest - (3:10, 3:11, 3:11)
2 x 300 target land 0:05:10 ; 00:00:30 rest - (:4:49, 4:53)
3 x 200 target land 0:03:25 ; 00:00:25 rest - (3:12, 3:15, 3:17) - ugh started to slip here
4 x 100 target land 0:01:40 ; 00:00:20 rest - (1:37, 1:37, 1:38, 1:135)
5 x 50 target land 0:00:50 ; 00:00:10 rest - (47, 46, 46, 48, 47)

Cool down
4 - 50 on back dolphin kick

Total yardage - 3500

This workout was HARD but good. I felt strong. I couldn't think about anything but reach, pull, recover, reach, pull, recover....and breathe. For an hour it took me away from reality and at this point of time in my life it was priceless.

I've got POWER...in more ways than one :D

5am is toooooo early to be doing a brick. My annoying phone alarm (If you have a blackberry you KNOW what I'm talkin about) goes off...I look at the phone, eh. Move my legs, eh. Pry myself out of my slumbersum bed to use and abuse my lower body.

Brick - 75 min spin/3.3 mile run

Spin started off rough. My quads felt like lead pipes from the hill repeats the day prior. My only savior was my new Zoot compression tri shorts, which after using during this workout I have deemed as offical BADASS tri apparel. 5-10 mins in and the legs are spinning fluid. RE: POWER - My Power Tap is working again! Thank you Saris for the excellent customer support. Updating my ancient old software fixed the "shortage" issue. I had "power" throughout the workout. Yay!

15 min warm up
10 x :30 on legged spins - I did these in a harder gear than the last few times I've done them, and I stayed fluid! :D
5 min float
15 mins - Z3; 167 avg
5 min float
20 mins - Z3; 170 avg
5 min cool down
Weeds update - Nancy Botwin had the baby. Now the real question is, will Escabar kill her now?

Quickly transitioned into my Newtons, threw on a wool top and hit the concrete.

Brrrrrrr - It is F***ing cold. My core heated up quickly as I pushed the pace. My hands and feet lost feeling after they were bit by Mr. Jack Frost. Go home Mr. Frost - it's March you F***stick. Anywho....along I ran. Energy wise the run did not feel uber challenging. Honestly I felt slow. I think this was due to the fact I couldn't feel my feet. Since I couldn't go off feel I just told myself to go-go-go and that I just did. On avg I finish this route on a 7:50-8:05 pace. Today I knocked this bad boy out at 7:30 - dipping into my Z3 pace although my HR stayed Z2.

The rest of the day my energy levels stayed high - how is beyond me.

Hear me ROAR!

AM Run - Hill repeats
1 mile warm up
20 x ;45-60 Z3/Z4 sprint hill repeats - 5 miles total
1 mile cool down

Total miles 7

This was fricking hard for a number of reasons. I woke up with pretty much no motivation. The lack of motivation came from the lack of sleep. I think I fell asleep around 8:30 (before most children, I know), face down in Duel In The Sun (really good read BTW) ....then woke up every 45-90 mins after. My body has been going through some weird stuff (non-training related) that has me stressed out. As a result it is affecting my sleep. Ugh. My lack of motivation ALMOST had me at gym to use the treadmill. That says a lot since I haven't been on a treadmill in over a year. It was cold this morning, I did not want to run in the cold. You would think that one who doesn't want to run in the cold would dress to face the weather. Not this chick. I sucked it up in the Skirt Sports Breeze skort and a Zoot Etherlite mesh l/s. Last minute I decided to say **** it and hit the open road. F***ing A it was cold! I lost feeling in my hands quick. On a positive note my muscles and energy felt great. Within the first 5 minutes I could see my recovery week was a success. The first couple repeats I only hit Z3 - topping out at 178 bpm. 4-5 in and hit my Z4 180 and held it. Three quarters in and I started the feel fatigued. The hills were starting to beat up my energy and my lungs burned from the chill in the air. This only brought out my inner animal. It was thought provoking. What do you feel compelled to do when you give your all in training/racing? Some like to scream, others like to jump, some like to fist pump....and some cry. I find myself wanting to growl, growl like a wild cat. I have yet to do this as I'm pretty sure it would scare the **** out of anyone around me....or make then fall over in laugher. One day it will happen.....just wait for it.
The "easy" jog home was exhausting. The high I felt when I reached the house (workout accomplished) was priceless.

PM Swim

Warm Up
1 x 500

Drills
1 x 200 paddles
1 x 200 buoy
repeat 1 x (eh I left my buoy at home so I ended up doing 4 x 200s with paddles landing on 3:08-3:10 w/ :20 rests)

Main Set
5 x 200 - land on 3:20 - :30 rest - Booyah! Landed on 3:08-:3:10 (same as paddles!!!) with :30 rests.

Cool down
4 x 50 on back dolphin kick

Total yardage - 2500

I love the first couple days after recovery - I'm a freakin' power house! ROAR!

The end of recovery week

AM LSD Run - 14 miles on....and off Leif Erickson/ approx 8:45/8:50 pace

Another beautiful day to train! This time around I was accompanied by my buddy Kyle. Therapeutic may have been the best way to describe this run, for both of us...I think. We talked so much that at mile 7 we took the wrong turn and end up descending Saltzman. Neither of us really noticed we had taken the wrong trail, even though we both mentioned how we loved rockin an easy, peasy 140-145 heart rate. Reality hit us once we just about hit the the bottom and realized we had to now go back up. WTF?! Misery loves company. We both ran back up at a slow comfortable pace, irritated at what we had just done. Ah, what can you do? At least we were in it together. Once we hit Leif we only had another 5 miles to go....5 easy descending miles. On the way back down we ran some across other Ironman friends....it's always nice to see those you know putting in work.
I finished feeling pretty good. My heel b****ed a little on and off but nothing that caused much concern.
Recovery came with hot soup, black bean burger (mmmmmm) and a good friend!

I had scheduled myself a massage with a trigger point therapist for the afternoon. I was highly looking forward to pleasurable pain. She worked her finger magic and my foot/calf is feeling oh so fine. Now I just have to consume a few gallons of water to make sure I don't get sick.

I feel well rested and relaxed - ready to kick another power building phase's tail!
And I leave you with this - my Balsamic Salmon dinner.....mmmmm, sooooo good.

I'm gonna soak up the sun!

AM Swim -

Warm up
1 x 500

Drills
1 x 50 - 6 R, 6 L, 6 both arms; 10
1 x 50 - stroke every 10 kicks
repeat 4 x

Main set - 40 x 50
16 x 50 - 1st fast/ 3 steady x 4 - 00:05 rest
12 x 50 - 1st fast / 2 steady x 4 - 00:10 rest
w/ paddles
8 x 50 - 1st fast/ 1 steady x 5 - 00:15 rest
4 x 50 - all fast/hard - :00:20 rest

Cool down
4 x 50 on back dolphin kick

Total yardage - 3100 yards

Recovery was breakfast with mom. I was rather disappointed in the bacon waffle :(. The waffle was $7.95 and it was a small basic waffle. I opted for a side of bacon which was $3.95. WTF? For an $8 waffle it should have been belgian with bacon and pecans and REAL maple syrup. Do not go to Tom's Pancake House expecting a good waffle, hence the name "pancake house" I suppose.
Food quality was blahza but my company was spectacular! My mom has lost 20lbs over the last few months and she looks and sounds amazing! I am sooooo proud of her. Words can not even describe. I love you mom. Keep up all the great work. You're the best!!!!

In the afternoon I met up with Sue for an easy aerobic bike ride around Sauvie's Island. Initially my power meter worked, for all of 5 mins. So now at least I know it's not batteries or the wiring harness. I'll have to start troubleshooting with Saris on Monday morning. Alas, back to the ride. We couldn't have asked for a more beautiful day to ride. High 50s/low 60s, not a cloud in the sky and that big fiery thing they call a sun shinning high. Thankfully Sue and I are in pretty close power ranges that we ride together and she can share the ride power data with me :)
Starting at the Athlete's Lounge we headed out the dirty 30, hit Sauvies for two loops. We decided to hit the island at each direction to make it a little less monotonous. I need to ride with Sue more often as she guys hit on her right and left! Cat calling her P3 :D hehe, then they drafted off of us! In our Z2 none the less! Ahahahaha! Good times. After two loops, lots of sun and a little girl talk we headed back to the start.
Ride data
2hrs 13 mins/ 42.3 miles
Avg Power 148 / Norm avg 155 - Z2

I couldn't have asked for a better day. A morning swim, bacon waffles - even if it was lackluster, it's still bacon! Breakfast with my badass mama! Short 30 min Kat-nap. Afternoon ride in the sun w/a great friend. Another short 30 min Kat nap. Now, time for some pizza, a little (I do mean little) wine and maybe some bull ridin'.....or somethin' like that :)

Rebuild and repair

AM Spin - 75 mins Z2 avg watts 148
My legs are back! They felt fully recovered this morning. No aches, no fatigue, just a nice easy spin.
And get this! My power tap worked the whole time. WTF?! Technology drives me nuts.
I've gone through Netflix's stock of Ugly Betty. To keep me entertained while I wait for the next season I've switched to Weeds. Not as Happy-Go-Lucky as Ugly Betty but I do believe dark humor/situations belong on the trainer. It's good to know there are people more messed up than I - a girl who is pedaling but going nowhere.

PM Run - EASY 5.5 miles w/two loops around the Nike bark chip trail / 8:45 avg
Evening run was purely therapeutic. Running - it does a mind, body and soul good.

Easy peasy they say

AM Run - 6.3 mile easy recovery run/8:43 pace
This is the first "easy" run I've done since I got my Vo2 tested and you know what? I LOVED and missed it. I hate to say it BUT I like running slow :p

PM Swim

Warm Up
1 x 500

Drills
1 x 200 - 50-A-ok, 50-Fist, 50-Karate, 50-stroke every 10 kicks;

2 x 50 - catch up
2 x 50 - finger drag
repeat 1 x

Main Set
4 x 300 descending speed/breathing per 100 per stroke 7,5,3

Cool down
1 x 100 easy
2 x 50 dolphin kick - LMFAO- the highlight of the swim was watching Dean "tri" to dolphin kick. Ahahahahaha! :p

Total yardage - 2500

Got sushified post swim with badass friends

2 on 2 - Complete

Alas... the start to recovery week.

2nd power building phase (2 week duration) - Bike focus
6 hard bikes - executed 5 of them. Power wise I focused on threshold and tempo intervals. Made small progression on bike handling and descending.
4 hard runs - executed all 4. Focused on tempo Z3 intervals and 9-10 mile Z2s. This is huge progression as my body has been running in "sleep" mode for some time.
6 moderate/difficult swims - executed all 6. This was all about extending yardage while holding splits.
Note: These are not all the workouts, just the *key* ones

Progression is coming along :)

Now on to my workout.....

AM Spin - 75mins steady Z2 avg watts 145
My legs were D-E-A-D this morning but today was better than yesterday AND as the day went on they loosened up nicely.

My %^$%^#$ Power Tap died 70 mins - On my road bike (different hub/wheel set) WTF?! I was sure the problem was with the hub, apparently not. I got another low battery indicator 15 mins and it never picked up my HR. The stupid transmission signal blinked until it died. I'll change the hub batteries and the CPU yet again and see if it fixes the problem. I'm ready to throw my hands up and have a kid-like tantrum.

PM Swim
Warm Up
1 x 500

Drills
1 x 50 - 6 L, 6R, 6 both;10 rest
1 x 50 - DPS; 10 rest
repeat 6 x

Main Set
8 x 100 - target land 1:40; 0:20 rest - landed 1:37-1:38
rest :30 repeat 1 x (these were much more difficult then they should have been, ugh :( )

Cool Down
4 x 50 - on back dolphin

Total yardage - 2900