Swimming - 9000 yards (for the week)

I completed all of my training plan this morning with the 7.5 mile run so lunch was dealer's choice. I guess I have really missed the pool so I grabbed a little more. The pool was empty except for Sam - the local fast guy. We chatted for a little bit and then swam some sets together. Sam consistantly smashes everyone in the swim - and by a large margin.

He was just swimming slow today. We warmed up with 500 yards and then 6 x 200 repeats with a 50 backstroke thrown inbetween.

It was a good 1950 yards. 9000 yards for the week is more than I swam in all of December.

Rise and Shine

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. - Herm Albright (1876 - 1944)

The seat on my trainer road bike has been giving me some trouble on rides of 45 minutes and more. No major discomfort but when I am on the trainer I am looking for any reason to jump off. So I swapped out the seat, the one with the big cut-out, for a normal seat. The bike was easier to ride in the same position and I could actually sit upright and churn away on the cranks. I rode the trainer for 45 minutes at an easy pace while reading a book. Not too bad. It will take a few more sessions on the trainer to see if the seat swap makes any difference.

I also got out of bed this morning in time to get to the gym for an hour of exercise. This is the first time that I have done this in months - since running, biking and swimming outside.

It is a lot harder to go to the gym in the morning than to go outside. My training plan only called for an hour of running at a moderate pace. I cruised along on the treadmill adjusting the pace as necessary and clocked 7.5 miles at just under an hour.

Even though it is not scheduled I think I will jump back in the pool for lunch.

As a side note: I am continuing to drop a little weight - just in time for the weekend - 13resolutions.

It seems too early in the year for a holiday but I'll take it - a three day weekend should be fun even though it is a little cold.

Swimming - 2 a days

I am down 5 pounds year to date: 13resolutions

I did get that trainer bike ride Time Trial in last night. Not the best workout but I am glad I did it. I warmed up for 3 miles (a little less than 10 minutes) and then did a 5 mile time trial. I tried to maintain my heart rate between 160 and 165 beats per minute. This is challenging but not too hard. I was dripping sweat by the time that I finished. I wrapped up with a 2 mile cool down. Nothing ground breaking but it was completed.

I had a 1 hour swimming session scheduled for today. An hour in the pool is difficult for me to complete. Not the the actually swimming but just the block of time. I was not successful in climbing out of bed early enough to get the hour swim. However, I am please that I decided to get up and do what I could. I put in 1500 yards this morning - 250 warm up, 10 x 100 work set and 250 cool down.

To complete the hour I got back in the pool at lunch. I just did 6 x 250 yards (with 30 seconds rest). I'm not fast but I am making progress. The times are noted below.

1. 4:15
2. 4:21
3. 4:19
4. 4:23
5. 4:23
6. 4:21

I also did strength training. ** Note to self - bench press after swimming is not the best idea. ** I'll be smarter next week. The training plan for tonight calls for an easy 45 minute bike.

Swimming and Stadium running

I got a good swim in yesterday at lunch. Nothing too taxing but a lot of drills. I warmed up with 250 yards and then did 20 x 50 yard repeats at 60 seconds. Every few reps I would do a different drill. The drills consisted of finger tip drags and catch-ups and swim golf (time of number of strokes equals your score - lower is better). Interesting, when I did the finger tip drag my time and stroke count decreased. The finger tip drill is intended to to keep your elbows high on the recovery which makes you rotate more on the stroke. I hit the weights for arms and abs after the swim. Did more of the catch-up drill to cool down.

I could not get out of bed this morning to do a bike time trial on the trainer. These time trials take so much physical and mental energy. I am going to try to get it in this evening. No promises.

At lunch I ran the stairs at the basketball coliseum - it was cold outside. These stairs are shorter than the football stadium. There was a lot less recovery going down the stairs. We 4 complete circles of the coliseum. After the stairs I did an extensive ab workout including Swiss ball crunches, bicycles and planks. This was in addition to the medicine ball sit ups.

Not quite jumping...

FYI - I was down 2.8 pounds since yesterday - the diet is getting back on track (13resolutions).

I went to the gym again last night to make up my cycling that I missed due to the (surprise) pool being back open. I got to the gym just after 5 PM. School started back up yesterday and the gym was packed. This is typical - all the students trying to lose the holiday weight or the freshmen 15 (I actually think it is more like 20 now a days).

The only exercise bike that was available was a recumbent that did not have all of the foot straps. I was in my cycling shorts so I was committed. Besides, I had brought a book with me and the session only called for 1 hour at low intensity.

Even reading the book and listening to fast techno music (podrunner) I was bored by about 30 minutes. I lasted until 45 minutes and then decided to mix it up. I jumped on a just available treadmill (the good thing about the new students at the gym is that they do not last long) to do a BRICK workout. I have not done a BRICK since, I'm guessing, before Thanksgiving. A BRICK is moving from one exercise to another with very little time in between - usually from biking to running. Your legs feel funny - like bricks.

It must have been the change of pace or the easy riding but the BRICK felt good. I started out at 8:30 min / miles for 2 minutes. Felt good. I went up to 8:00 min / miles for a couple of more minutes. I cranked up the music and I settled into a 7:03 / 6:53 min / mile pace for the rest of the 2 miles.

For an impromptu BRICK I was pleased with the sub-14 2 mile endeavor. It sure made the last 15 minutes pass quickly.

This morning I did not exactly jump out of bed but I did get going early. I was able to complete a slow 6 mile run at the gym in just under 48:00 minutes (about 8:00 min / mile). Getting the run out of the way will allow for me to get the swim in at lunch.

Ballroom dance class this evening.

Swimming again

Went to the gym today at lunch planning on spinning on the exercise bike. I noticed that the signs saying that the pool was closed were no longer up. Headed to the pool and it was indeed full water and in fact people were swimming. Rushed to the locker room and pulled on my swim trunks. I braced myself for cold water. Much to my surprise the water was perfect.

The swimming was hard. For the first 500 yards or so my arms, shoulders and back ached. It started to get a little better. I ended up doing 50 laps (2500 yards) and was proud of my effort.

I also saw that the gym is offering swim classes next month. Now, I won't drown or anything in the water but I can definitely use some improvement. They have the following class levels:

Level I - Elementary Aquatic Skills
Level II - Fundamental Aquatic Skills
Level III - Stroke Development
Level IV - Stroke Improvement
Level V - Stroke Refinement
Level VI - Swimming and Skill Proficiency

I think I will be somewhere in the Level IV or V. I'm pretty excited.

On a side note I will get the bike ride in this evening. It is just an hour of easy spinning. I brought a book.

Cold weather riding -

Sunday called for a 4 1/2 hour ride. I checked the outside temperature and it was 48 degrees. I was going to go on a 50 mile bike ride and meet up with the Sunday afternoon group for another 35 - 45 miles. I put on my arm warmers, leg warmers and shoe covers. I packed lots of calories for the ride.

I hit the trail and I was immediately aware of how cold I was. I should have worn something else to keep my core temperature up. I made it to Sumrall and my feet were blocks of ice. I was not having any fun. I thought that I would turn around and ride the trainer in the house for an hour and a half until the group ride formed. Once I got home, I did get on the trainer. I had a 20 mile route programed in with lots of intervals. I took off the arm and leg warmers and changed my jersey top. I put a long sleeve technical shirt on to limit the puddle of sweat that would form under the bike.

I only made it 30 minutes (about 10 miles). My body did warm up. I did start to sweat. My feet were still cold. On top of everything I was bored.

I jumped off of the trainer and into the bathtub. I took a hot bath to get my temperature back to normal. There was definitely a lack of motivation with the training this weekend. I was looking for any excuse to not put in the time. The weather did not help.

Looking back, I do not know if this makes a difference, but I have not had a training day off this year (11 days and counting). It is hard for me to take time off. I looked at my training plan and there are no scheduled days off until 01/28 although today only calls for an hour long bike ride.

I will just have to play it by ear.

Trail running

Once again, no swimming was done.

The training plan called for a hilly run today. It had rained much of the night and the ground was wet this morning. There was also a light mist coming down. I decided to head to the gym and do my hill work on the treadmill. I have established a base line with the 'alpine trail' on the treadmill. It is a challenging workout. However, there is never any down hill on the treadmill -only less up hill.

Got to the gym at about 9:00AM and it was closed. Completely dark in there. I had assumed that the gym would be open on the weekends even though classes are still not in session. Well, you know what happens when you assume - sometimes you are wrong.

Ran my errands and by the time I got home the sun had started to peek through the clouds. Put on some old trail running shoes (I need a good pair of trail running shoes - yeah, like I need more shoes) and decided to run the only hills that are nearby - the mountain bike trails. It was fun but I was soaking wet and muddy and grimy almost immediately.

After about 12 minutes I made it to the circuit that I like to mountain bike on. It is hilly with several switch backs but pretty short. I ran the first lap and timed the effort (4 minutes). I took a 60 second rest interval and repeated. This time I clocked in 30 seconds faster - I was now reacquainted with the route. Again and 8 seconds faster than the previous. I did this a couple more times. The rain started to pick up and my glasses were fogged up. I headed home and called it a day with about 5 miles delivered. I would like to get just a little bit of seat time on the bike trainer this evening. We will see.

Long bike ride for tomorrow (4 1/2 hours) .

Back to the routine.

First week back after the holidays is in the books. Tuesday there was a slip on the diet but the training has been in check and followed pretty close. Except there has been no swimming. The pool is still closed for the drain modification. I was also supposed to do a LT time trial run on Wednesday but I was under the weather. Instead I ran the football stadium steps albeit much slower than last year. Today I got in a five mile run.

I have a long run and a long ride (4.5 hours) planned for the weekend. I also hope to get out to a lake for an OWS in the wetsuit.

Stength training for the new year.

Hitting the weights for the first time in weeks is really killing me - so sore...

Getting back into the routine is enjoyable. Ran the stadium yesterday - the best hill repeats in Southern Mississippi by far - and the calves are killing me. Hit the push-up and chin-ups and my back is killing me. Hit the medicine ball and Swiss ball and my abs are killing me. I am sure that I will not be able to lift my arms tomorrow after the chest today.

Good times - but still missing the swim.

Still not swimming

Last month I read an article about many pools closing due to the need to modify the drains but I did not think that it would effect me - well it does. The pool will be closed for a least another week. I am still thinking about braving the open water swimming. I need to get a temperature reading from the lake and put the wetsuit on and just do it. I am sure the lake is much cooler that the usual 84 degrees of my closed indoor pool. I really have to start getting some time in the water.

Luckily, I always have a back up plan (meaning clothes in my locker at the gym). I did the alpine trail on the treadmill. This is still challenging to me. I only set the hill program for a max speed of 8 MPH with a max incline of 12 for 30 minutes. I did not have my heart rate monitor but it was a good workout. Next was a strength training session of back and abs. Also pretty tough after the holiday break.

Did an hour long cycling session on the trainer after work. The program called for a low cadence. Low for me is 70. I usually spin at right about 100. This was a tough session.

The diet is still in order!

Long Slow Distance and SORE

I have really enjoyed the holidays (I work at a university so I have been off for about 2 weeks) but I am ready to get back into my routine. With family visiting and travelling myself my training plan has really suffered. I went for two 3 mile runs earlier in the week and then jumped back on my training plan. Yesterday it called for a 2 1/2 hour run. This should not have been much of a problem. Trying to be smart I decided to do the run slow. I kept my heart rate in zone 1 and just trudged along. About 1 1/2 hours into the run it started to rain. Then thunder. Then lightening. I would normally not mind running in the rain - in fact some of my best runs have been in the rain. But at about the 2 hour mark the run got really hard. My right hamstring started to tighten up and my feet and ankles did not feel great. Soaking wet I must have weighed a couple of pounds more than normal. My shoes were heavy with water. Luckily no blisters or hot spots developed. I took some nutrition with me on this run - a power bar type thing and a gel. I consumed the bar at 1 hour and the gel 30 minutes later. I thought this might help and I did not bonk or anything.

I allowed myself to recover the entire rest of the day and I needed it. I took an ice bath (well cold water bath) in the jacuzzi bath tub to try and reduce the recovery time. There was no immediate relief. I was so sore. My legs were aching most of the evening. After a good nights sleep my body feels much better.

I would guess that I was sore because of the time off and jumping right back into a long run. Today calls for a 4 hour bike ride. My legs will be tired after this ride but they are never sore like after running long.

On a positive note - I am down 3.8 pounds and 2 body fat percentage for the new year - 13resolutions

Holiday is over - back to the plan.

I can not wait for the gym to open back up after this long holiday break. Even though it is tough and I generally dread it - I have missed the swimming. I am excited about getting back into the pool. My training plan is only calling for swimming on Tuesday and Friday of the coming week but I think that I will have to supplement that with a few extra days. It might take a little time anyway to just work back up to the prior volume. I am sure that my upper body has atrophied some during the past couple of weeks.

The training plan calls for a 2 1/2 hour easy hill run for today. I will run in Heart Rate zones 1-2 - just long and steady. There are not many hills here in Southern Mississippi so it will just be along the rails-to-trails. I might be able to venture off the trace for a little hill work but it has been raining. The horse and mountain bike trails will be muddy - (read slippery, standing water, the fall down and get hurt slick kind of slick). There is a chance of more thunderstorms later in the day. This will be wet, hard day. I am actually looking forward to it!

Starting the third day and still doing well on the NO-S Diet: 13resolutions

Rough start to New Year

I went to bed last night with a sore throat and woke up with an even worse one this morning. I was not able to make the Steam Whistle 12k race. It was a cold 35 degrees and the sore throat combined with a feverish headache and the race was just not meant to be.

In addition, I was just looking for an excuse to not perform well. Little to no exercise this holiday week. I have enjoy my sister and her family visiting but my schedule has been off.

We went to the zoo one morning. Also, exercise wise we did go kayaking the last two days as well as climbing the ROTC tower and ropes on campus.

I have started a new diet that I am chronicling on 13resolutions.

New Year's Resolutions - how about 13

I am constantly reading self-help books. I read nearly every diet book at the new release section at the library. All of the exercise books - running, swimming, cycling, triathlon, juggling - I mean everything. I can not get enough of these, however, I rarely implement the plans that the books call for. I do incorporate small parts of each book into my specific philosophy. I'm not sure if this is really working out.

I even read self-help books about self-help books. I read the book Helping Me Help Myself: One Skeptic, Ten Self-Help Gurus, and a Year on the Brink of the Comfort Zone last year by Beth Lisick. It was a fun read. I am in the process of reading a similar book - Practically Perfect in Every Way: My Misadventures Through the World of Self-Help--and Back by Jennifer Niesslein. I'll let you know how I like them.

So I have decided to track my resolutions. I have had a lot of success in the past. Blogging about them will 'up' the accountability factor even higher. Not all of my resolutions will be fitness / athletic related but obviously this will be a major theme - It's what I do. I am going to pick a new resolution every 4 weeks for the next year and document them here - 13resolutions.

Trace intervals -

A little stir crazy and not prepared for my New Year's Day race (Steam Whistle 12K Run/Walk)I decided to do some intervals. I ran a few on the 1/8 mile inside track at the gym the week before Christmas break with Vic but not really any speed work since then. Where I live out on the trace there are only mile markers, nothing smaller than that. Little orange cones in hand I set out for the trace. My plan was to do a slow warm up jog for about 8 minutes - about a mile. Drop a cone and continue for another 2 minutes and call it a quarter. I was wanting to do 10 1/4 mile repeats with 90 seconds recovery. While jogging on the trace (battery in the heart rate monitor replaced - FYI) I saw that there was a stenciled mark on the pavement that read 1 1/2 mile. I dropped my first cone. I jogged for longer than 2 minutes but no new marks. I finally came upon a 2 mile stenciled mark. I dropped the second cone and my water bottle. My 1/4 mile intervals turned into 1/2 mile intervals. I thought I might do six. There is a very slight gradual slop in this area of the trace. It would be interesting if my times would vary much.

The first interval would be up the slight slope. I completed it in 2:54 - a good sub 6 minute mile pace. To make an uneventful story shorter I ended up doing 8 1/2 mile repeats and each one got slower. The last couple were at a 6:30 - 6:40 minute pace. There was no correlation between the runs up hill or down hill. They just got slower. My times seem so slow compared to last summer. I guess that is why they call this the off season. However, I was pleased at how well my heart rate dropped after each interval.

A slow jog home put the cap on the running session at about an hour. Tired but not exhausted I decided to put a few miles on the bike. I have trouble keeping the rides slow - my heart rate was up and I was reeling in the few bikers out on the trace. I did pass and slow to talk with Mike V. - a local triathlete that lives in my neighborhood. He did Ironman Switzerland last year. I noticed that he was on a new bike. He said that the BMC fit him much better than Cervelo. I slowed down and rode with him to Sumrall. Mike is a fast runner and biker. The only reason that I had to slow down to ride with him is that his new bike (the BMC - not sure which time machine) also had a new power meter. Mike was trying to keep his power in zone 1-2. He is new to training with power and it will be interesting to see the progress he makes this year.

Training - this is not hard work - it is hard play...

Back from travelling and spending time with family. Got home late Monday evening feeling a bit sluggish from little to no exercise. About all that I got over the weekend was a long walk with my sister (good talk but it was about 30 degrees outside).

On Tuesday I went for an hour long run followed by an hour long bike ride. Nothing too taxing or strenuous. It was good to get back to the grind. On Wednesday, Christmas eve, I went for a slow one hour and twenty minute road bike ride followed by a 30 minute mountain bike ride. I do not posses much mountain bike skill. This was actually the first time that I had been on a trail in a couple of years. It was about 65 degrees and the sky looked like rain. After a slow warm up just getting used to the trail I found a challenging loop - challenging for me anyway. A single track trail that weaved up and down some slight hills. I was tentative the first time I did the loop. As always, I decided to time the loop the second time. Just over three minutes. With no rest I did it again. It had now started to rain pretty hard. There was pine straw strung all about the trail. With the rain the trail was getting slippery. Riding hard I cut about 8 seconds from my time. I knew in the back on my mind - subconsciously - that I would continue to get faster and faster until I hurt myself. That is my general modus operandi. Sure enough, on the forth loop I slipped off of the pedals in the rain and busted my right ankle. I had to push the bike up one of the hills. Demoralized I called it a day.

Pride a little damaged I made my way home - just another 10 minutes or so and I was home. While washing the bike off I noticed the nice red stain that was produced on my sock. A little older and a little (very little) bit smarter I was able to call it quits before any serious damage done. In past years the carnage would have been much worse.

Exchanged gifts on Christmas eve and everything that I received was training related - go figure - this is a lifestyle. I got enough GU gel packs to get me through my 1/2 Ironman in New Orleans and a really cool TYR triathlon transition bag. This bag should allow for me to pack every possible item and in addition each item will have its own specific space. Should cut down on pre-race packing stress. In fact, I am going to use the bag to permanently store much of my race gear - like my race number belt, transition towel, etc.

Christmas day I decided to go for a bike ride. The temperature was in the 60's and overcast. I started off and soon noticed that my heart rate was all over the place. It was reading much too low and then at times reading zero. Must be time for a new 'watch' battery in the strap. I hate these little specialized batteries but they are so much better than having to send the entire strap back to the manufacture for replacement. So, no heart rate to gauge my effort. Passed Sumrall (the 10 mile mark) and because of the cool weather I did not need to fill any water bottles. Pushed on to Bassfield ( the 25 mile turnaround ). I had thoughts of riding a little further - maybe 70 miles total. About 2 or 3 miles out of Sumrall my bike started to get a little squirrelly. The back tire was losing air quickly. I stopped on the trace near a small house. I thought about simply filling the tire with CO2 and heading back - the tire was not completely flat. While removing the wheel and getting my tube, tire levers and CO2 out of my seat bag I noticed that the tire was completely flat. I examined the tire and sure enough there was a very small flat sharp rock embedded in the tire. These little rocks are every where. Every time that I have had a flat these rocks are the culprit. They look like very small shark's teeth - I will have to get a picture next time - and I am sure that there will be a next time. I put the new tube in the tire and and puffed it up with the CO2. All was well with the world again even though the tire was a little under inflated with just the 12 gram cartridge. I keep an extra cartridge on me but I though to myself that I might need it if I have another flat. I never filled the tire completely up to pressure even though I knew that I was all out of tubes. I used to carry a frame pump with me. The pump would allow for me to put a little air in the punctured tube to locate the hole so that I could patch the tube. Now that I have a different bike - and a bike that the frame pump just does not fit I will have no way to find the puncture. I better reevaluate my repair procedures.

Anyway, I pushed on to Bassfield which was another 12 miles away. I had visions of doing this 50 mile ride on bonk (well not complete bonk since I had a small bowl of oatmeal earlier for breakfast). I'm not sure why I think like this. What is the benefit of not taking any nutrition in and is it possible to really come back after bonk? At the 1 hour 30 minute mark into the ride - past half way with an hour to go - I start to lose power and feel funny. I put some Gatorade sugar water in my water bottle and took a big swig. I did not feel better immediately. Soon I had some of my strength back but not like I should have had. I started to get a little cold. The ride was hard. I stopped again with only 20 minutes left in the ride and put some more calories in my water bottle and drank the entire bottle. I was pretty slow getting home but I persevered. I am glad that I did not just turn around an call it a day after the flat. The 50 miles did me good. All things considered this was a very good Christmas ride.

Later I went to PBJ (Paul B Johnson) state park and walked around the lake. I thought about bringing the wetsuit and trying out the lake. Glad I did not bother. The park service was in the process of draining the lake. Not sure why but the lake was too low to get a swim in. It actually looked really bad. I am ready to get back in the pool before all of my swimming endurance is gone.

I am the motor.

When I was a kid I dreamed of having a motorcycle. Specifically the Yamaha FZR600 that was winning all of the superbike races while I was in high school. I read all of the magazines and lusted after all of the pictures. These sport bikes were in my dreams. I read the reviews over and over. There was no way that my mom would let me have a scooter much less a super powerful, break any speed limit motorcycle.

After I became an adult I still wanted a motorcycle. By this time the FZR was a little long in the tooth compared to the latest and greatest (GSRX’s, CBR’s, Ninja’s, etc) but it was still my ’65 Mustang. I frequented the dealerships often and fantasized a little more. I ran the numbers and I could just barely float the payment if I cut out every non essential expense – include food, housing and books for school. I could always sleep in my Fiat Spider with the motorcycle parked next to it. Then I got quotes for a sub 20 year old, unmarried, male rider for a sport bike. If I remember correctly, just about 3 years of minimum coverage would pay for the bike. Yeah, the insurance monthly payment would be more than the bike payments. Dream dashed for good.

Or was it? Scroll forward about 5 more years and I found the exact make, model, year and color of my dream bike. I was living in Indiana and some kid had the bike and a baby on the way. It was January and there was about 6 inches of snow on the ground. I couldn’t test ride the bike but I did load it up in a truck and take it to the local Yamaha dealership to have a mechanic eye ball it. He started it up and said a few things and he asked me how much. I told him the incredibly low price and he said ‘How can you lose!’ The deal was sealed. Regarding insurance – what a difference a few years can make – for both me and the bike. Full coverage was $110 a year. Wow.

I rode the bike a lot for the first couple of years – several thousand miles. The bike was extremely uncomfortable at any sane speed. The pressure on your wrists would eventually lessen at ‘just a bit more’ than highway speeds. As a stop-light-to-stop-light vehicle it was nearly unbearable. On top of that it got pretty old always having to carry a backpack to have anything with you. I mean, nothing fits on a motorcycle. I was having to bungee cord softball bats and gloves to the seat.

I did have an adventure moving the bike to Mississippi. It was touch and go as to whether it would make it but there was just enough room in the back of the biggest U-Haul truck. I felt like Fonzie having to ride the bike up the ramp and several very sharp turns to wedge it in between a dresser and a mattress.

Now two years into Mississippi and the bike sits in the garage. Sure I have ridden it a dozen times. But my mentality has changed. If the weather is nice enough to ride the motorcycle then it is nice enough to ride the bicycle. I get a lot more satisfaction from the bicycle with so much less risk. The bicycle provides so much more than the motorcycle – mental and physical.

I guess I got to the point with the motorcycle that my health is just more important than a 10, 15, or 50 mile pleasure ride on the motorcycle. Bad things happen. I don’t think I could accept damaging myself in a way that would not allow for me to do the things that I now enjoy so much. A quick trip to town and a minor fender bender could put you out of commission.

So the motorcycle has been retired. I gave the bike to a friend at work (Tina – what a cool mom) whose son is of that age that he thinks of motorcycles. My dad will be happy that the bike is gone also – he does worry.

Unscheduled off day and kittens revisited.

The company holiday party threw a wrench in the training plan. Wednesday was supposed to be my off day (the first in about 12 days). The volume has been high and after a so-so run on Saturday and a bike that I probably pushed too hard on Sunday I just went with the flow. Had a good time, played 'Dirty Santa', and ate too much. Fortunately I did not eat 'Way Too Much' like I can do at these events. It is pretty hard for my body to adjust from 6 small meals a day to 2 large gut busting meals. Since last Friday my weight is up just about 10 pounds - that's about 7 percent. I know that it is not real weight but I do feel the bloat.

No holiday party today but snacks abound. We will, however, have another holiday party (departmental) tomorrow.

The good news is that with the holiday break I can get some real volume in training wise (in between the travelling) of course. I should only be gone for 4 or 5 days have have another 14 or so days at home. Too bad the pool is closed.

I almost forgot. When we found the kittens a few weeks ago I had to rush home for a bag. Its seems that every other race gives you a nylon bag to hold the race numbers and swag. I grabbed one of these bags off of the shelf and rode back for Jodie to put the kittens in something. If you look in this picture there is a card in the bag. I am sure I would have never seen this card had we not found the kittens. It is possibly the best swag that I have ever received. The business card is from a great local tavern (and now ultra-micro brew pub)the Keg and Barrel. And on the back of this business card -

Working the plan...

Saturday's two hour run did not go as expected. I put the time and miles in but I had intended to run at comfortable pace of 90 minutes and then accelerate to a tempo pace for the last 30 minutes. I ran out for 65 minutes and then turned around. at the 90 minute mark I tried to pick the pace up but I was not successful. I just could not sustain the faster pace. I am not sure if I am not fully recovered from the 1/2 marathon two weeks ago or that my volume has been too high or that I am not doing the easy stuff easy enough. The run ended up being a little longer than 2 hours.

On Sunday I road 20 miles solo and then another 37 miles with the group. This could have been (maybe should have been) another easy ride but I am not disciplined enough to keep the pulls light. I have been pulling like I am doing intervals. I really am going to have to try and make the easy stuff easy.

The diet is still suffering. Three holiday parties this week at work and then the holiday with family. Good thing that there is a New Year's day race on the first.