I struggled the past week to get in everything I’d planned. Two nights out in a row, to see daughter Annie’s band in their first gig back, in Seattle Friday night, then dinner out with Robin Sarner +1 in Tacoma, along with the long bike on Thursday and the long Runs on on Fri & Sat left Cheryl and I deciding Sunday morning to defer the swim until today. That plus the fact that our swim partners were our of town that day. Details:
Swim: only 1, and I messed up data recording, so can only estimate a one hour OWS @ 2600 yds. This morning’s “make-up” was 1:31, covering 3815 meters, so as I predicted last week, I;m getting faster on the long swim.
Run: Time/Pace Tues 55’/12:02, Friday 1:20/12:11, Saturday 60’/12:25, Sunday 10’/17:25. While my pace was surprisingly brisk for a 50/50 run walk, my left knee was not happy this week.
Bike: Tues: iTT again for the Primed FTP. This time, instead of forgetting my HR, my computer lost connection (battery issue) 20′ into the effort. KICKR was still functional, so I finished the workout. Then Thursday, Mountain Goat ride of 4 hours with strong performance on all three hills of 60′, 45′, and 40′. Two days later, a good ABP ride of 2:23.
Wellness check: massive fluid and calorie intake on rides and at rest has me @ 145.6#, barely holding even. Sleep is good (never a problem for me) and attitude positive. But left knee is acting cranky even when walking @ 17-19’/mi pace. My “bad” knee, the right, is quite happy. I’ll just keep doing what I can, when I can, at the pace I can. I’m still loving the walk/run protocol, and intending to keep it at 5′ intervals. “Race what you train” and vice versa…This Friday is the Dr. visit for my bladder. Report next week. That problem feels no worse, maybe a little better.
Upcoming week:
Swim: This morning, I did yesterday’s planned 1.5 hour swim, meeting my goal of 3800 meters for the first time. If I keep getting faster, not sure if I should still go for time, or quit after the IM distance? Then two more OWS of an hour Wed & Thurs.
Bike: Tues: Primed FTP 6′ @ 105%, 2 x 10′ @ FTP. I will do the 22′ iTT on Makuri’s Chain Chomper once again. Mountain Goats are feeling a little dragged out this week, so there is probably no climbing on Thursday. I will do a lowland ride from home, a fair amount of limbing 300-400′ hills. And on Sunday, the road is closed to cars at Hurricane Ridge (Olympic Nat’l Park), so I’ll go 5280′ from sea level to the top in one swell foop, probably about 2.5 hours.
Run: I’ve pencilled in 4 of them in Final Surge, 2 x 45′, 1 @ 60′ and a split long run of 2 hours total. That’s 4.5 hours total. I’d really like to get a couple of weeks @ 6-6.5 hours by the end of August/early Sept.