Clyde's Comeback!

70 min's on the spin bike then

6 miles running on the treadmill in like 52 min's

60 more min's on the spinner later that night

Pretty solid indoor tri training day. Didn't want to mess with the wind and rain. Hip felt painful but doable on the machine. Actually better there than it does out on the road. More forgiving and lower impact for sure.

Up early and ran the DC loop. Not as painful as last Thursday but almost. Ugh. My wife thinks that I'm worse the day after riding when running and I'm starting to think she's right. If I ride at all the day before my hip seems more painful the next day running... but not so much the same day. ?

.7 mile swim with Mike. Oh boy! He picked me up at 8:30 a.m and we went straight out to Sandhollow. Got there and it was a hurricane wind with air temps around 45 F. We dressed in our wet suits and got out by the water. I was shivering then. Got my feet in and it hurt- just super cold and painful in the arch and around the ankles. Water temp is at 55 f. After a few min's of standing there the pain slowly left but the wind was just hammering from the north west. Whitecaps. We swam into it. It was crazy and at time I thought I might end up at the bottom of the lake. My goggle in the left eye leaked super bad and it was a pain in the rear the entire swim. Anyways you'd have to have been there to understand but it was crazy. After we got going the coldness of the water didn't seem to bother which was comforting to know for race day. I just can't imagine getting out of that and on to a bike... I might have pulled out if today was the race. Mike said it was worse today than it was at last years IM race. Guess he went out and watched... so that's comforting too:) 

DC loop with Dave this morning. A little cooler than it's been (40F) but once we got going I had to pull up the sleeves. Felt achy and tight but again runnable and glad I didn't have to let Dave go.... although I'm sure I slowed him down. 

60 min's on the spinner after the run. Just couldn't get going... at all. Stayed around 95 watts or so and usually I'm around 120+ just regular effort. Really felt like I was working hard and the output was super weak. Plus my butt hurt the whole session. But glad to get in a decent workout timewise and watch a couple days worth of PTI's too. 

Oh and I did something off the wall- registered for LOTOJA. IDK?

2 hours on the spinner first thing this morning. This is my longest or equal to my longest time on the spin bike. And let me just say that 2 hours on that thing is like 5 outside. 

12.2 mile run with Misty right after the spinner. This was her longest run ever so far. We did the DC loop then extended back down the inner river trail in to B-hills, then back to River road to home. She ran great and kept it solid throughout. 9:58 avg for the run. 2:02:xx. So that gave me 4 hours of tri training for the morning. 

Big Workout Bike, Swim, Bike, Run

Loaded up my Ogio Tri bag  with food, wet suit, towel, beverages and other crap and took off on the bike to Sand Hollow. The bag fits much like a backpack but is designed for this... I guess. But riding with it was pretty hard. It was heavy and created a lot of drag. I only hit 18.5 mph on the way out to the lake. It's just a little over 20 miles from my house there. 

Once at the lake I did a swim of around .75 or so. I wanted to do the full course but after getting home and google earthing it I found I was pretty short... plus it only took just over 25 min's and I'm not that fast in the water. But it was a good day, good water and good test run for sure. Shoulders did get tired but they got tired at like .2 and never felt much worse the rest of the way.

Out of the water and changed back into riding cloths to head back home. Came home basically the same way but went around the Harley dealership then back down to Telegraph like the course does. Then when I got into the fields I cut in by Stone Creek meadows instead of out around by the corn maze. So it just about evened out. Was able to ride a little faster on the way in and brought the overall avg up to 19.2 mph but it was still slow with that bag.

Got home and ran 7 miles around the B-hills loop extended through the Secret Street. Hip didn't kill like it has been doing but was so tight that I just couldn't go any faster. Ended with a 7:20 avg on the run.

Another solid 3+ hour workout. Just bugged that the running is so my worst part... It should be my strength! Super stressed about it.

Finally had a good run. Maybe the best since... I don't even know. Started out slow and smooth with a little tightness so I was timid to push anything hard. But wanted to keep the run upbeat throughout. By the time I got to mile 6 I was really starting to feel good and realized today was a good day. I was only planning on going 12 miles max or maybe 8 if things were bad. But I felt good and extended just over 15. Sad I didn't have a watch on because paced was solid... know I pounded the 7 min guy. Which was all that mattered as he's been talking smack and in my ear like a bug for weeks now. Hit the DC loop then dropped back down  the inside river trail to the bottom then back home around B-hills and the park. Actually picked up the pace on the last 1.3 or so to were I was hitting sub 6 and really rolling... haven't been in that ballpark forever. Glad to feel a little flow.

And I wore some low profile race shoes. Kinvara's... anytime I've wore a shoe that wasn't really supportive I've got jacked up. But for some reason today I just decided to try it and my hips seemed to square up. Do I think it's a forever fix? No but even if I could get today's body to show on the half ironman I'd  run way better than I have been.