airbrush anyone?

splish wants a picture of me in my suit to put up on their website... yikes.

nastiness.

how do you get motivated to train when the weather is sooo nasty?
windy gusts over 40 km... freezing cold, grey. yuck.
was wearing sub zero tights, two fleece long sleeves (one was a turtle neck, the other had a hood), and a touque and was still cold!
hard to stay positive and motivated when all i want to do is eat and curl up under my down comforter.

painful!!

first 'long' ride of the new program. 3 hours on the trainer.....
watched "Mr. Brooks", pretty good movie.

used the old cervelo (and the old seat). my front bum is very unhappy about that decision.
adamo seat is being added to the list of my favorite things.

new racing suit?

pretty intimidating... and horrifying.

not sure how it would look on a girl though.

bambi

during my long run this sunday, i was touched by mother nature. i was running on a sidewalk on the brink of civilization, when a buck (probably a 6 or 7 point) walked right out in front of me.

i stopped dead in my tracks.

not because i was scared of the deer, but because i could see he was considering a sprint across a busy two lane road... i didn't want him to hastily make the wrong decision because he was feeling pressured by my presence.

we made eye contact. shared a brief moment in time. and then he turned back to the 'woods' and was gone.

it literally made my run... he was gorgeous.

ready, steady go!

one day left before my 'off season' is over... kinda' scared, kinda' excited.
have no idea how i'm gonna' train for an IM through the winter (and still race at peak condition!).
hopefully, we'll get it together and be in tucson for the new year - that would help.
spent 2 hours on the WT yesterday and it almost killed me.

testing, testing...

on the advise and perserverance of a friend, i got my HR zones and vo2 max tested this week.
happy with my baseline, knowing that just losing the 5 lbs i've put on will increase my #'s sufficiently. when combined with a kick ass training program, i should be good to go for next season.
not sure how accurrate the test is without the finger prick, but it's something tangible for me to work on.

feeling a little better in the pool. doing more short, speedy stuff.
last night: 3050 m with masters
1:15 on the trainer..... good workout, now that i'm watching the HR!

holy F, it's cold.

winter's here.
froze my butt off during my pm run..... and it's not even '0' yet. thought i had frost bite on my hands (i was wearing gloves).
9 miles of awfulness.
arizona, here i come.

AM swim = TMF (not hard to do these days)
3400m

400s
8 x 50 (25 d/25 s)
4 x 100 (k/s/bk/p)
4 x 50 @ :50
3 x 100 @ 1:45
2 x 150, 10 sec rest
1 x 200, 10 sec rest
2 x 150, 10 sec rest
3 x 100 @ 1:140
4 x 50 @ :50
100 bk
8 x 50 p
200 cd

wow....

congrats to all my friends that did so amazing in fla...
great times.

today's trainer workout was just 2 hours... this conference is taking up too much training time!

going to try and wake up early tomorrow to get in a run... otherwise i don't have time for a workout. we'll see.

another exciting friday.

spent the day learning about wounds (conference), then hopped in the pool:
wu - 500 s, 100k, 500p, 100k
main - 10 x 50 @ :60
10 x 50 @ :55
30 x 50 @ :50 (toe cramp at #42)
cd - 100 bk

total: 3800m
--the goal is to eventually do all 50's on :50.

trainer ride: 1hr.
24 min. gradually increasing resistence
3 x 5min. hard, 3rd min. stand with 3 min spin rest interval.
cd
- just putting in time.

new training plan starts next week. looking forward to it....

thursday weigh in.

thursday weigh in on my peritoneal dialysis patient's scale;
121.5 lbs.... i think it's broken. i haven't lost 2lbs in a week... but i'll take it.
would like to get down to 118 by december.

TM workout:

20 min. wu. with gradual increase in speed.
20 min. @ 6:30 mile pace (9.4)
5 min @ 8:30 pace
10 min. @ 6:15 - 6:00 mile pace (9.9)
5 min. ez.

1:00

swim --
500s
100k
500p
100k
500p/p
100k
cut short, cause the under water hockey team took over the pool.