Go ahead and tri--make my day!!

Still sore from the race on Saturday. It was icy this morning so I got off work early and did the after work put put run. 

I got a side stitch on the run on saturday.  I was planning on my track work to help avoid the side stitch from going so fast, but at mile two it came on.  I was just starting to pick up more speed and then I turned down hill.  I guess a side stitch does not know the difference between running fast flat and downhill.  I started a little slower on purpose to avoid a stitch--plus the run was up hill the first mile.  I was at 6:35 the first mile so I did not go super fast (I was at 4th in my heat then) and end up third in my heat after the run.  I think my long lay off caused the stitch.  I will have to look at tapering better.  But I had a yucky stomach the whole week before the race and I took off my speed day the week before.  I love to be well rested but I have to keep the body use to the intensity of the race.

So I had to run off the side stitch today and did that by about a mile.

Training plan:  I just complete one cycle, peaking for this race.  Now I start another cycle of base work followed by faster stuff.  Now I have to work for Ragnar relay and the spudman, with a couple of road races inbetween--but I will not adjust my training for them.  So I need to train for a 10K run and 40K bike and mile swim. 

It is back to the base work.  I have not not done a long run for a while so I need to build it back up. I don't think I will abandon the speed work completely, I would like to keep doing that to keep a gradual increase in that. 

I learned I need to increase my bike base. I need longer 25-30 miles with some hills.  Eventhough my bike was comparatively my best event (13 overall compared to 15 overall for the run), this race has more great runners since the swim is so minimal--(that is why I usually do well in these pool tri's, I am decent in all events, but not being great in the swim does not hurt me as much.)  I like to bike in the heat and sun and I need to find two hour block of time to do a 30 mile workout and shower and eat or an hour and and a half to workout. 

I will go back to longer swims with drilling to keep me from tanking.  Even after three years of swimming, I still have to have everything work to enjoy and finish a mile swim without blowing up.

Bad back ache today and the same reoccuring stomach problem.  Took today off.  I need to keep lifting to keep my neck and back on shape.  I am not sure what is up.

Lifted this morning for 30 minutes.  My back is still sore, but not as bad.  I actually think it is because of my neck . . . it is a long story.  I do better when I keep up on some strength training on my neck and back.

Listened to a good podcast (Tri-talk episode 60) on reasons distance runners should strengthen the medial glute muscle.  I will check that out some more.  They say that is important to keep strong to avoid IT band problems.

Had a good swim workout.  Swam a stress free mile.  I did not really time it, but it was under 33 min.  I was trying to swim as effortlessly as possible, and did not push myself at all.  It was a base workout for the swim. 

I did 4x 50 in 51s and another 200 of drilling.

My wife called me at work and told me the airlines that we had tickets ATA to Hawaii went bankrupt yesterday.  so we spent a couple of hours working that out.  We have tickets now, but I still need to get some for my parents.  Aloha airlines went belly up too so two carriers to Hawaii went out of business in one week.  Talk about a mess!!!

Got to have a nice easy base run.  Ran my riverbottoms 10k route.  Took 50 min.I have been turning on the alarm clock to get more time to do a workout and I think my body is finally getting use to getting up earlier.

Lifted before I ran. 

In my work I have been trying to get employees to agree to a wellness plan where everyone has to go get a health screening or risk assessment. It has been interesting to watch the politics of "you can't tell me what to do with my health . . . . but I want you to pay for my health problems." 

I was going to have my truck inspected so I drove down to the shop and dropped it off and took my bike out.  I just can't stand to wait for my vehicles to get inspected or oil changed.  So I usually exercise when I wait.  I did not get it inspected (their smog machine was down) but I did get in a 1:30 bike ride.  I just had a relaxing ride.  Went up Hobble Creek Canyon where I had never been before.  They have a bike path and it was nice.  I will have to bring my girls and their bikes up there and do a bike ride and picnic.  I kind of do not like to ride my bike on separate bike/running paths, since they have lots through streets and curves, plus they usually have a limit of 15 MPH.  I like to train faster than 15. I think it is rude and unsafe to go whizzing by runners who might not know you are coming.  And if you do announce, then they scramble and panic so you don't know if they will jump in front of you.   Then if you go on the road--and it was a narrow road you feel stupid for being on the road because the drivers are thinking "what is this idot doing the road, when the city spend all that money on the bike path."  So I was not doing an agressive ride and slowed it down.

I went up Whiting Hill just for kicks. 

I finally felt the fuel bonk come up right in the last 10min.  But I was almost home so I did not pull out my granola bar.

Knees felt great.  I did not spend as much time in the areo bars, but my neck is still struggling with the lower bars of my tri bike.  I am not sure that will ever be fixed since I have had this neck injury for 18 years.

It was good to kick off the outdoor biking season with a over milage training run (over 40K or 24.8m).  Getting more of those in will be a key to my bike training.

Bought new running shoes.  Asics 2000 something.  More expensive than I usually pay $75.  Since I only log 15 miles a week, my shoes last 9 monthes.  You that clock 50 miles a week must have to buy shoes every month or two.