Friday

8:00 - yogurt with pineapple, strawberries and blue berries
9:30 - pancake sandwich and a coffee
12:45 - ham and pepper jack wrap with avocado
5:00 - 1 spring beer
5:45 - piece of blueberry banana bread and 2 crackers with cheese
6:45 + some Margarettas and fish tacos

Thursday

Swimming was once again harder than it should be. It has to be the altitude and the fact that the pool is around 82-83 degrees. I swam the 1000 in about a 13:35, which is much slower than I can swim it. Crazy thing about swimming here is that it is an outdoor pool, by the time I got done with swimming my water bottle had some frost on it.

8:00 - english muffin and coffee
10:00 - granola bar
1:00 - Ham and swiss on wheat kaiser roll, chips and a gatorade
6:30 - granola bar
6:45 - power gel
7:45 - caeser salad, pizza and a glass of wine
8:30+ - some Knob Creek on the rocks

Swim Practice:

200 free
100 drill
----------
1000 swim
----------
6x50
odds - 25 underwater no breath/25 fly 1 breath
evens - 25 underwater no breath/25 sculling in a pike position
----------
100 cool down

Total Yardage: 1700

Wednesday

8:00 - blueberry banana bread, EmergenC, cup of coffee and a banana
11:00 - granola bar
12:00 - turkey, bacon and pepper jack sandwich, tortilla chips and 1 cookie
5:30 - 2 brown ales
7:00-chicken enchiladas and a cookie

30 minutes of pretty hard riding outdoor on a MOOTS!!!

Tuesday

No Workout in today other than my labor at Brad's place. Monday was still taking its toll on us.

8:00- 1/2 whole wheat english muffin w/ 1 egg and slice of cheese, 1/2 whole wheat english muffin w/ grape jelly, cup of coffee
1:30 - Grilled turkey, avocado and pepperpjack cheese, tortilla chips and 1.5 cookies
5:45 - 2 cookies
6:30+ guac and chips, some margaritas and chicken enchiladas

Monday

LONG Day....We worked about 12 hours today, reframing the floor since everything was pretty rotten. Also unloaded about 1500 lbs of steel today off of a flat bed truck. I don't have an easy way to bike train right now, but I think today's labor counts for a work out. It was an exhausting day!

6:50 - banana blueberry bread, banana and a cup of coffee
12:30 - Ham and Brie on a kaiser roll, apple, 1 piece of candy
3:30-granola bar
8:00 - Chicken Lips Sandwich, fries, Fat Tire
9:00 - a couple of chocolate chip cookies

Weekend Update

Saturday

It was a long day of Demo, uncovering nothing but problems......It's going to be a long week! I didn't work out beyond the work day, which was exhausting.

Sunday

I swam today at the Steamboat Hot Springs. They have a 25 yard 6 lane OUTDOOR pool that is naturally heated by the Hot Springs, 82 degree's???. I swam at around 5:30pm and the temps were dropping fast. The air was cold and the pool was warm, which equaled one of my favorite things to see, a steaming pool. I was surprised what a factor the elevation played in my workout today. I was struggling on a set that normally I could make easily, but what does not kill you only makes you stronger. This altitude training is going to make me dominate when I return to sea level!!!

Swim Practice:

200 free
200 IM
200 drill
-------------
8x50 on 1:00 drill down/swim back
-------------
8x100 free on 1:30
1:08
1:12
1:12
1:14
1:15
1:15
1:17
1:18
--------------
200 cool down

Total yardage: 2000

Friday Recap

I left for CO today....

Fuel for the day:


6:30 Breakfast at O'Hare(skillet, one of the best breakfasts I have ever had!, crazy!)
10:00 - chocolate almond bar
1:30 - peppered turkey and smoked gouda sandwich w/ garlic rosemary mayo
3:00 - coffee with way to much sugar
5:00 - tapas (random selection) and a few jack and cokes
8:15 - homemade pizza(peperoni and mushroom)
8:15+ Fat Tires

-1lbs Thursday

After another horrible night sleep(up until about 4:00am), today was a long day with way to much to do. I did get through my PT exercises and am all packed up for my trip to CO.

Weighed in at 200lbs this morning.

Fuel for the day:

9:30 - chocolate banana walnut almond smoothie
11:00 - apple
12:30 - hot dog in a crossant, with the Paulus boys(kinda)
2:30 - chicken and cheese sandwich
4:00 - bag of popcorn
5:15 - cup of yogurt
9:45 - Migas with Chorizo
10:00 - chicken and rice from last night

Swim Practice:

300 swim
200 RevIM
200 drill
--------------------
6x150 0n 2:30 (50kick,50drill,swim)
1-fly,2-back,3-breast,4,5,6-free
--------------------
8x75 free
25 build/50 easy on 1:15
50 build/25 easy on 1:10
--------------------
6x50 on 1:00
odds-25 free/25 back
even-25 free/25 breast
--------------------
100 easy

Total Yardage: 2600

Wednesday

I rode for 40 minutes today on the trainer and it was mind numbing. It was pretty much 40 minutes of me checking the time to see how long I had been riding. What seemed like 20 minutes was 2 minutes! I am going to start riding outside in the beginning of March, regardless of the temps. I just can't stand WINTER anymore.

Fuel for the day:

9:00 - chocolate banana walnut almond smoothie
10:30 - apple
12:30 - chocolate almond bar
1:30 - turkey and cheese sandwich
5:00 - endurox R4
8:30 - Chicken and Spiced Apples with a side of rice
10:00 - piece of dark chocolate
2:30am - bowl of raisin bran and a banana(COULD'T SLEEP AHHHHHH)

PT Tuesday

I had PT this morning with Irene. It started as usual with a calf massage and some talking about pain. It really has been feeling pretty good, but she started working on my ankle's mobility and found a REALLY sore spot where the tendon connects to the Calcaneus. She massaged it for a while, which was painful enough to get my eyes watering, then immediately did an ice cup massage. While it is disappointing to find this today, it is nice to finally have an exact location of the problem. On a good note, I have made substantial improvements and my next session will be a reevaluation by Bob who did my initial assesment. That should help determine the length of PT I need. After the massage and ice, I ran through a bunch of exercises and called it a day.

I am feeling better but still not really operating at 100%. I could feel the slugishness at practice tonight. Luckily it was a day of drill work and not speed work, so i survived and got to just focus on my technique.

Fuel for the day:

7:40 - 1/2 Chocolate banana walnut almond smoothie
9:00 - 1/2 Chocolate banana walnut almond smoothie
10:30 - General Tao's Chicken leftovers(Thanks Hilz)
1:00 - peanuts and a few pieces of chocolate
4:00 - turkey and cheese sandwich
7:20 - Vanilla POWERGEL
9:15 - Endurox R4
9:45 - Tortilla encrusted Tilapia w/ asparagus
10:15 - piece of dark chocolate

Swim Practice:

200 Swim
200 IM
200 Drill
-------------
20 x 50's on the 1:00
1-5 = single arm
6-10 = catch-up
11-15 = 3-6-3
16-20 = DPS(distance per stroke)
-------------
5 x 100 kick RI :30 secs
-------------
12x25 on :30
IM order
-------------
200 free

Total Yardage: 2600

Denied

I received a package in the mail today, confirming that POWERBAR is NOT going to sponsor me. Those fools! More fuel for the fire I guess.....They did send me a 6 pack of vanilla POWERGEL to help keep the peace, so I still love them anyways.

I have been feeling lousy the last 2 days, spending a lot of time in bed and on the couch. Hopefully my efforts to rest will keep this illness from advancing, seems like I am surrounded by it lately. I did muster 40 minutes on the bike today in Z2, which felt fine other than my headache throbbing a little.

My fuel today was pretty weak, lots of fluids and the following:

10:30 - piece of homemade bread
11:00 - Turkey and Cheese sandwich
3:20 - chocolate almond bar
5:40 - endurox R4
7:30 - Gnocchi with Zucchini Ribbons & Parsley Brown Butter (very tasty!)
9:30 - piece of homemade bread
10:30 - piece of dark chocolate

1st Brick

I did my first brick today, although it was a swim/bike not a bike/run.

2650 yards in the pool / 40 minutes on the bike


Swim practice:

300 swim
300 kick/drill
----------------
10x50
odds-breast kick 1:10
evens breast drill (1p1k/1p2k/1p3k) 1:00
-----------------
400 on 6:00
300 on 4:30
200 on 3:00
100 on 1:30
50 on :45
-----------------
8x50 breast 1:00
-----------------
100 swim

Friday

I did my PT exercises this afternoon and they are all starting to feel more natural, which is promising.

Fuel for the day:

7:45 - apple and vanilla protein drink
10:00 - apple
1:00 - chicken salad on crackers and some beef tenderloin, blue cheese and apple on cracker(LINDSEY!!)
3:00 - piece of chocolate cake!(LINDSEY!!)
3:15 - a few bites of coconut
5:20 - some pretzels
7:30 - 2 beers and some peanut M&Ms
10:00 - grilled turkey and cheese sandwich
10:45 - piece of banana bread

Thank You Vear

Yes I have eaten poorly.
Yes I gained +3.

201 lbs.
enough said.

Once again getting myself to practice was not easy. Doug was out. Katy was out. Hil was questionable, but I was decisively in. I had to be or I wouldn't make it there. Mirko was video taping underwater and I got my free and fly documented. My fly kick is a little too big and I am kinda slapping the water with my left hand in free. Interesting. The problem was that after that Mirko was filming everyone else and I was left to swim alone with no structured workout in front of me. So I swam around for about 500 yards and Vear showed up. He got filmed and then jumped in. He came up with a set, when i was really thinking about just leaving. That got us started and we ended up working pretty hard.


7:45 - apple
9:30 - vanilla protein drink
12:15 - bowl of cereal
3:15 - some pizza from last night
10:00 - mac and cheese

150 yards of filming
-------------
500 free
-------------
6x100
2x through:
fly/free/free/fly on 1:30
back/free/free/back on 1:30
breast/free/free/breast on 1:40
-------------
5x100 on 1:20
(held 1:08's)
-------------
10x50 back on 1:00

Total Yardage: 2250

Wednesday

I have decided that until I can run again I am going to flip my schedule and bike on my run days to give me something to do on M,W and Sat. So other that PT exercises, Fridays and Sundays are off days for now. With that said, I got on the bike today for 20 minutes and it felt great. No ankle issues and I really just had to hold myself back the whole time. I can't wait to be outside again and off this trainer! My PT exercises today seemed really difficult. The leg raises working on my hips were very hard to get through, maybe the hip abduction machine yesterday at PT took its toll.

Fuel for the day:

7:45 - vanilla protein drink
10:30 - half a turkey and cheese sandwich and apple
12:15 - rest of sandwich and 1/2 kit kat
2:30 - cupcake!(may be the best i have ever had!)
5:00 - endurox r4
7:30 - 1/2 bottle of PINK champagne and 1/2 a Home Run Inn Pizza (our valentine's celebration)
8:30 - 1 Fat Tire
9:45 - another cupcake!

based on my eating this week, I bet I will be over 200 lbs again at tomorrows weigh in!

Guilt got me there

At 7pm tonight I had decided to skip practice and lay on the couch. It was snowing out and Katy was in a sleeping bag watching TV getting over her illness. Doug called me and said he was not going to go to practice, as he has been sick. Hillary wasn't going. I thought that this would be an easy way to skip. As the minutes ticked by, all I could think about was how I rested all weekend and could I really do another blog posting without a workout?? I was starting to feel guilty and at 7:30 decided to just go. So as I sit here icing my ankle and typing this, just having eaten a healthy dinner and still feeling nauseated from that last 100 free I did, I am happy and proud of myself that I went.......

No bike today, that is my only regret. I did have physical therapy this morning and got a pretty rough ankle workout in so maybe it wasn't such a bad idea to just rest it. We discussed the pain I had been feeling in my ankle and she thinks I need to maybe dial it down at swim practice. Lately it has just felt so good to power through my butterfly sets, loving just going fast but I think the kick has been putting too much strain on my ankle. So tonight at practice, Zack and I decided to skip the IM main set and do his favorite 100 free set instead, since he wasn't feeling the IM set either(thankfully)

Fuel for the day:

8:45 - vanilla protein drink
10:00 - apple
12:45 - hotdog wrapped in cresent roll w/ cheese!, small bowl of chili(GREAT Lunch Lindsey!)
1:45 - 1/2 a KitKat
7:00 - piece of bread and a power gel
9:15 - Endurox r4
9:30 - Chili rubbed tilapia with asparagus and lemon
10:00 - piece of Dark Chocolate

Swim practice:

200 free
4x75 kick/drill/swim
200 pull
---------------------
5x100 free on 1:25 (held 1:09's)
50 easy
4x100 free on 1:20 (held 1:09's)
50 easy
3x100 free on 1:15 (held 1:04's)
50 easy
2x100 free on 1:10 (held 1:04's)
50 easy
100 free for time off the blocks (:56!!!)
---------------------
200 easy


Total yardage: 2600

Little Action

After resting my ankle for the rest of the day Saturday and all of Sunday, it feels back to normal again. I have PT tomorrow so that will be a topic to discuss...

No activities to report but here is the fuel for the day:

9:45 - Vanilla Protein drink
11:00 - apple
12:45- a small cup of chili(thanks Linds!)
2:30 - apple
4:45 - turkey and cheese sandwich
8:00 - pulled pork sandwich and 2 pancakes

Saturday

Swim Practice:

300 swim
200 kicks
-------------
16×25 IM drills@ '40
sds,10 kicks switch,
1 pull-2 kicks,3-6-3
-------------
3×50 @1:00 fly
3×100@1:40+3×50@'50bk
3×100@2:00+3×50@1:00
3×100@1:30+3×50@'45fr
--------------
6×50 @ '50 free/bk
--------------
100 EZ


Total Yardage : 2800

I decided not to bike at all today........ankle hurts a little.

Friday

8:30 - vanilla protien drink
10:00 - apple
12:45 - almondbutter sandwich
1:00 - lowfat icecream sandwich(thanks Lindsey!)
3:00 - toast and cheese
5:00 - apple
7:30 - 1/2 a frozen pizza
8:30 - couple of beers

not much else to report

-2 lbs!

198 lbs! I have broken the barrier and I am not really sure how I lost 2 lbs. I feel like my eating has been a little unintelligent lately, thankfully we don't have any treats laying around.....I would eat them all in a millasecond! Speaking of msecs, that countdown timer STRESSES me out. Time is just flying by and I have so much to get accomplished before then. Great Motivator! The weightloss must be all the PT exercises combined with a little bit of biking.

My left leg has been a mess still. Its not really an ankle issue but more like a "pulled" calf muscle. I feel like it is related to the tiling I have been doing(always contorting to stay away from freshly set tile), I don't really know though. I would be surprised if it was from the biking, as it has been at a very low intensity.....I was raging on the 25's on Tuesday night and maybe it has something to do with butterfly kick. Most likely a combination of all of it makes the most sense.


I did a round of PT exercises today again and they are still surprisingly difficult but I love that about them. I also did another 20 minutes on the bike in Z2 which felt SLOW and pointless, but I guess thats how base training feels sometimes. I am so used to working out anaerobically that I need to take the time to train aerobically(I have been reading way to much about this stuff lately and all I can say is wait for BAGELFIGHT 2009!!!)

Fuel for the day:

7:45 - vanilla blueberry walnut smoothie
11:00 - mixed fruit bar
12:45 - leftover black bean croquettes and salsa with corn tortillas
3:00 - ham and cheese sandwich
5:00 - Endurox r4
6:00 - some jalapeno chips
7:00 - 1/2 almond butter sandwich
9:20 - Endurox r4
10:00 - 1 piece of Giordano's stuffed sausage!!

swim practice:

400 swim
4x25 sprint cycle @ :45
------------------
500 kick
------------------
5×100 @ 1:30 (I held a 1:09, 1:12, 1:12, 1:12, 1:12)
200 breaststroke
5×100 @ 1:40 (I held a 1:03, 1:04, 1:05, 1:04, 1:02)
------------------
4×4×25 @ '40'35'30'25
IM order
------------------
200 Easy

Total yardage: 2800