Re: The Shed 'O Pain
 

Friday 8-13-2010
Run:
10mi in 1:27:07, 8:37min/mi pace.
[I]Not great, but not bad either. Miles 1 and 2 were rough, 3 thru 8 felt pretty good and 9 and 10 were hard. Doing 13 after a long bike is going to be hard! I should be able to three more long (ie. 10-15 miles) runs before then.[/I]

Re: The Shed 'O Pain
 

Ten miles in this heat? Incroyable!
Annie in a 100% PR? Sacre Bleu!

Afternoon Wod:
swim pyramid 100, 200, 400, 200, 100
all fs, all out, very tough

Then did "Annette" (Annie's little cousin)
5 double unders, 5 situps, 5 rounds, 8:49
Kinda puts Tim's Annie in perspective don't it????????


The sit ups were extremely painful in the hips.
I guess we have identified a muscle that really needs some attention after the hip surgery....

Re: The Shed 'O Pain
 

Saturday August 14th (My Sister's Birthday)

rode once around the farm,
shuffle-jog-walked once around the farm,
rode twice around the farm,
got stung on the ear
raced for the benadryl and epipen, made it in time, whew....

Re: The Shed 'O Pain
 

Mary's birthday today. 13 years old. Hard to believe.

Fingerboard WOD "Pyramid Protocol" 16 sets
Between each set I did 10 Wallballs. 160 total.
Elbow RX.

I'm eating some ice cream today!

Re: The Shed 'O Pain
 

Saturday 8-13-2010
Brick (1/3 HIM)
Bike:
19.1mi in 1:05:45, 31.6 mph max, 17.1 mph avg
Run:
4.65mi in 0:39:56, 8:34 min/mi pace
[I]It was really windy at the "Shed 'O Pain" eastern campus (triathlon training center) this morning. Between that and being tired form last nights 10 miler, my legs didn't have a lot of zip. At least I was able to get my workout in before it got hot.

Paleo didn't have ice cream![/I]

Re: The Shed 'O Pain
 

Sunday 8-15-2010
Bike:
50mi in 3:03:33, 37.7mph max, 16.6mph avg

Re: The Shed 'O Pain
 

Yesterday...
Cedar Point with 2 teenage girls. Enough said.

Today...
Weighted Pullups
1 35
1 45
1 55
1 60
1 65
1 70
1 75
Elbow RX

Re: The Shed 'O Pain
 

Sunday 8-15-2010

1 mile warmup on bike
10 miles in 34:49 (which included 2 train track crossings, one turnaround, and to stop signs)
1 mile cool down

bouldering with the girls in the barn

walked 2 miles carrying 25 pounds (in 90+ heat)


Monday 8-16-2010

climbing at Hinckley with my co-workers

swam 1900m in 49:00
felt like cr*p the whole time
couldn't get a deep breath, couldn't get out of breath, it was weird.

Weighted pullups
10#, 25#, 35#, 45#, 55#, 70#, 90#, 135#, stopped there, probably could have gone higher, but people were looking at me [I]reallllyyyyy[/I] strangely.

Re: The Shed 'O Pain
 

Monday 8-16-2010
Run:
7.4mi in 1:00:02, 8:07min/mi pace
[I]I started out too fast, was dying by the two mile marker, slowed down to a more reasonable pace, was just starting to feel good and get into a rhythm when I triped and fell at about the three mile mark. I've done this often enough that I know how to roll into the fall to avoid faceplanting on the concrete. I still managed to jam my shoulder and hit my temple on the concrete. Ow! I guess I'll find out during tomorrows swim how badly I injured my shoulder. I'm planning to spend the evening with my friend Mr. Icepack.[/I]

Re: The Shed 'O Pain
 

[QUOTE=Jeffrey Fortuna;828388]Monday 8-16-2010
Run:
7.4mi in 1:00:02, 8:07min/mi pace
[I]I started out too fast, was dying by the two mile marker, slowed down to a more reasonable pace, was just starting to feel good and get into a rhythm when I triped and fell at about the three mile mark. I've done this often enough that I know how to roll into the fall to avoid faceplanting on the concrete. I still managed to jam my shoulder and hit my temple on the concrete. Ow! I guess I'll find out during tomorrows swim how badly I injured my shoulder. I'm planning to spend the evening with my friend Mr. Icepack.[/I][/QUOTE]

Jeff,
Looking back over your training log, please consider the following for the next three days

Tuesday (Complete rest day)
Wednesday (easy bike day)
Thursday (Complete rest day)

Then restart training, giving your trip and fall time to heal, and giving your body some time to recover, before heading into two real quality weeks of training, and then starting the taper for the 1/2 IM.