The start of a journey to self-discovery and beyond

Monday – Day off! Got much needed R & R

Tues AM – an hour easy spin. Almost done with my book!

Tues PM -15 mins of core strengthening followed up with a swim -2200y

w/u - 200fr --- 300p ---100 kick

4 sets of 4 x 50 (20r)
one set=
1st- breath every stroke one side
2nd- breath every 3rd stroke
3rd- breath every 4th stroke
4th- breath every 5th stroke

600fr- buoy and paddles

c/d - 200p

Wednesday PM – Long run

I was super stoked for my long run of the week. It was time to start testing out my Fuel Belt and malto. I've decided any run over an hour I will be equipped with a fully loaded nutrition belt so that on race day I will be adjusted to running with the clunker.

I hit Wildwood at Germantown. This time opting to go the opposite direction towards Newberry. I remembered that this route was hillier then the opposite direction but I forgot by how much! Oh the good Lord! I am really out of running shape. Those hills handed me my ass on a silver platter. The first 20 minutes felt pretty good. I felt light on my feet. I hopped from rock to root to trail, like Tinker Bell; despite the fluid loaded Fuel Belt. Third mile was a b*** with a ¾ of a mile 300+ft plus climb. Heart rate is a rising! I was happy to crest and stumble down the descent. At this point of time I took the opportunity to bust my lip on my Fuel Belt bottle. “Jeez Kat, no need to beat yourself up.” Now, I'm talking to myself. This is not a good sign. I got some of the malto down, the rest spilled on my shirt. I found out later that this was a blessing in disguise. My malto mixture was too concentrated and was having a party in my GI. Garmin chirped in with vibrations, which was my cue to turn around and run back up. Oh the humanity!!! I was lacking energy and I couldn't stomach the calories I did have to make up for it. Oh boy! The way back hurt. My feet felt swollen and started to blister. I can't wait until they toughen up. I'm not fond of my new Peregrines. There isn't enough cushion. I need to get another pair of Newton Momentum. They're so cushy and comforting! The highlight of my run was counting each wooden bridge I ran over. 20 crossings total. Sometimes it's the little things that count the most.

Garmin reported 1,396 ft of elevation gain in 8 miles.

Thursday AM– 75 min spin

45 min low z2
3 x 5 min low Z4 @ 55-60 rpms/ 2 min easy recovery
Finish mid Z2

Thursday Evening bike fit w/the awesome Michael Sylvester.

Why is he awesome?

Start with a Google search.

2. He was able to see me for an ASAP appointment after hours!

3. I was late to the appointment (F***ing Hwy 26 traffic! Lateness is huge pet peeve of mine!) . He was very understanding and didn't appear annoyed.

4. I got my picture taken on a bike trainer with my aero helmet. Ha! I thought I was the only one to do that.

5. He provided lots of useful information and communicated it well, with easy to understand analogies.

6. A great sense of humor. Not everyone can laugh at powered Katie! What is powered Katie you ask? Dried salt/sweat that has crusted and rusted the bolts of my TT. It sprinkled around the room like fairy dust. LMAO! What is not LMAO is the wear and tear I've done on my baby girl. She's in a serious need for a rebuild. 

7.Correcting my fit so Carnage and I can become "one" again.

Saturday I have a 70ish/4 hour ride on the schedule. It will provide good bike fit feedback.

I'll return in a month or so for fine tuning.

Friday

10 min warm up run

5 laps of drills around the Nike track/ slow jog in between drills
4 x :30 high knees (I HATE these)
4 x :30 jumping in place/mimicking jumping rope
4 x :30 donkey kicks
4 x :30 ass kicks
4 x :30 slow skipping

20 min run around Nike chip trail and then home.

Apparently I am now in Ironman training. I will be praying nightly.