Sunday – 4-hour bike ride. My friend Amy was a guest at my gym and we did the 1.5 hour class at 8:30am. I got in 15 minutes before class and asked Amy to ride with me 15 minutes afterwards to get me to 2 hours. She’s such a support. She did!

I had contemplated riding the remaining time on the lakefront path, even had my bike in the car, but decided to finish the last 2 hours in the cycling room. Safer. Quicker. (I didn’t have time today to drive somewhere else for a safer, hillier ride). Pushed myself in the class and then during my 2 hours alone, I did 4 minutes of hills every 15 minutes. Not a lot, yet more hills than I’d get on the lakefront path. For some reason, was not nearly as bad as yesterday. Made me nervous that I’m a lot less comfortable on the seat of my bike. I need to do a bike fit!

Swim Session – 10 x 200 (50 easy, 50 build, 50 easy, 50 hard). Did a warm up of 200m, prior to this (after last weeks experience of driving right into a workout without warm-ups and doing poorly with shortness of breath and panicky feelings). = 2,200m; took about an hour and 15 minutes. = 315 minutes

Monday – 90 minutes of cycling; attended about 50 minutes of a one-hour cycling class, got in some intervals and a hill, ladder. (1 min, 2 min, 3, 4 & back down). Then 40 minutes of spinning and multi-tasking.

Swim recovery session – 300 swim, 300 kick, 300 pull, 300 swim = 1,200m. Just jumped right in because it was a recovery effort and because I swam ½ non-bilateral to practice my form on breathing right and on breathing left. Took 40 minutes. = 120 minutes

Tuesday – Got up early to run 45 minutes on the treadmill. Felt energetic and great. Started at 10:30ish pace and slowly moved it up to 10:00. Felt pretty rested, which is good with the half on the calendar on Sunday. = 45 minutes

Wednesday – Got up to ride bike for 60 minutes, talked to my coach throughout, time went by quickly, sweated quite a bit.

In evening, ran 30 minutes, did strides every 5 minutes after 10. Felt good. (not too tired this step back week). Average 9:59. Was slower than I expected, yet hot part of the day and felt strong. = 90 minutes

Thursday – 90 minutes on the bike at the end of the day (because in the morning got up at 5:30am to lead a webinar from 6am to 8am) in the fitness center. Only on level 4, like yesterday morning, yet seems like a nice consistent (sustainable) challenge that makes me sweat a lot. Switched to lower seated bike with 25 minutes left, okay, now level 7. = 90 minutes

Friday – Floy home from California. Swim session. Time Trial: WU: 200, Main: 1,000. Didn’t go all out time trial with the half I’m in on Sunday, but kept it steady. Took me 26 minutes. = 35 minutes

Saturday – Traveled to Racine for Half Ironman. (Read more here!)

Got to go to Ironman village! Patiently waited in my “Athletes Only” lines and make it just in time for the last Athlete briefing at 2pm. Easy to take in most of the information. I’m not quite sure about this no drafting on the bike rule: staying back 6 bike lengths and if you want to pass you’ve got 25 seconds to do it and once you start passing someone, you can’t stop. I don’t want to inadvertently mess this up. Since I have a “conserve and confidence building” race intention, I’ll just sit back and only pass when I’m absolutely certain I can.

They also mentioned that bike helmets need to be USAT certified and that some old ones aren’t. Well, crap, mine is old! I figured, why worry, went back to the car got my helmet and waited in the “Solutions” line (which is the Pros check in line – so not long) to ask about my helmet. She smiled at me nicely, told me she liked my old school helmet and that I had nothing to worry about. There were some older aerodynamic styles that are no longer approved. Okay. I may be a dork, but I’m not worried.

Ran into someone I know! A participant in a leadership program I currently leading. Fun to chat and connect with someone in the village!

Got settled in the hotel, found a place to get a pedicure, dinner and some sleep before the 4am alarm!

TOTAL = 695 minutes = 11.50 hours

• Swim – 150 minutes = 22%
• Bike – 470 minutes = 67%
• Run – 75 minutes = 11%

Sunday – Long swim! I didn’t sleep well and then slept in. Was slow to get out on the water. The kids wanted to be in the water with me. I waited for a while for my daughter to get back from errands with her Grandma and finally decided that I just needed to get going.

I jumped in with wet suit on and started the long swim. The main workout said 4 x 1000m, so I figured I could turn the GPS on my watch and swim to 2.5 miles, And I did!

One lap around the perimeter of the lake was about 1.2 miles. After a loop, I stopped to chat with my daughter, who was in the water by then, then continued on my way. I took a couple of pauses.

When my watch clicked off at 2 miles, I got emotional. I was going to be able to finish this. 7 months ago I couldn’t swim one length of the pool without getting breathless and panicky. And now I’m swimming 2.5 miles mostly bilateral!  Yay!  Progress. Did it in 1:42.

I figure I’ll probably end up swimming 2.5 miles in the race, since I’ll be on the outside trying to stay out of the frey. I’d be totally delighted if I could finish the swim portion of the race in 1:45-ish.

Dare I say I’m feeling good about swim??!? = 102 minutes

Monday – Had a swim session on the schedule. Woke up headachy and decided after yesterday’s swim that I could skip it.

Last week was the week to focus on the swim, this week is the week to focus on the run. (Next week = bike!)

After driving to Decatur, I did a 90-minute run in the heat! 90 degrees! Tried to go slow – certainly did by the end – yet still challenging to start off slow. Tried to find as much shade as possible. Cooled off twice at a drinking fountain. Average 10:30. = 90 minutes

Tuesday – Was planning to get up early and bike for 90 minutes while preparing for the day. No bike in the fitness center! Ugh! The hotel is associated with a fitness club (which I’ve used in the past), so I could head there tonight after the client dinner or tomorrow night after I drive back home. Not ideal. Yet seemed better than getting up at 4am, especially since my stomach was churning as I went to bed last night (after that run in the heat). Went to the client dinner and got back tot he hotel about 8pm. Geared myself up to go over to the fitness club. I was proud of myself for doing so. I started heading through the lobby and out of the hotel and I glace at the fitness club info displayed on the counter. They close at 9pm! What??! I can’t get in my 90-minute ride. Shit! I was ready to do it! Crap.

Oh well, regroup. Changed clothes and did a 30-minute run. Kept increasing speed throughout. Got out the frustration of all these logistics! Seriously! Living out of bags and figuring out new logistics every day is getting to me!  Ran 3.07 in 30 minutes. = 30 minutes

Wednesday – Toyed with the idea of getting up at 4:00am to go over to the fitness club to do 90 minutes ride, but I didn’t get to bed early enough and did not feel good when the alarm went off at 4:40. So, after driving home to Chicago from Decatur, starting to unpack, sorting through the mail, feeding the cat, starting laundry, packing nutrition for the trip to my in-laws for the weekend, and changing clothes – I revved myself to go to my gym.

90 minutes in cycling center by myself. And I didn’t just spin easy. I did of course, multi-task, yet I also did strides every 8 minutes and did a couple of pieces of standing work. = 90 minutes

Thursday – Swim session: wu – 150m. main – 1950 ladder. I did some segments together and tried to keep a smooth stroke. There’s something I’m doing that twinges the right side of my neck, something about breathing on the left side! This took me about 70 minutes.

75 minute run, this felt great! When it cools off a few degrees to the 70s, you can feel the fitness you’ve built!  (Unlike running in 90 degree heat, when you’re just trying to slog through). Average 10:13. = 145 minutes

Friday – 1 hour run. Nice run. Average 10:16.

2-hour bike ride. Making some loops on the roads by my in laws. Felt to me like I was getting some speed on some of the lightly rolling hills straight–aways. Had just over 15 miles completed at the end of the 1^st hour! Near the end of the 2^nd hour, I saw I was close and hammered the last bit to make it to exactly 2 hours, 30 miles. = 180 minutes

Saturday – Swapped Saturday and Sunday workouts to fit in workouts prior to our afternoon with friends.

Swim: Was to do a warm up and then 3 x 600m. So I decided to just jump in the lake, get in another session in my wetsuit, and do 2,000m or 1.25 miles. Got it done in 48 minutes. That seems pretty good to me!

Then 90-minute ride. Ran into another cyclist at an intersection and he helped me add a number of miles to the loop I was doing! Got me on a few hills and curves too! Thank you friendly cyclist! Went out 37 minutes, so then just had to tack on another short loop to get to 90 minutes. Legs felt tired on this ride. = 138 minutes

TOTAL = 775 minutes = 12 hours, 55 minutes

• Swim – 220 minutes = 28%
• Bike – 300 minutes = 39%
• Run – 255 minutes = 33%

My husband is recuperating from hip surgery out at his parents. The kids are doing well, helping out, playing well with one another. Everything is moving in the right direction. We got back from a long weekend vacation. I had a short work trip within driving distance. So, we’re coming and going. And, I’m packing and unpacking and packing and unpacking. (really, this feels like all that I do!)

Sunday – Had moved the run forward to yesterday, so just have swim to do.

After getting back from Holland, MI and unpacking and doing laundry and cleaning up the cat’s area, etc. etc.; I laid down for a bit and then got up and roused myself.

McKenzie and I went to the gym. She had gotten certified to use different areas of the gym last week and was ready to pick up her card and use new areas. Her card wasn’t ready. The front desk told us to check with membership, no card. She was given a business card, and she felt somewhat comfortable with that. (She likes to follow the rules and she likes to have it official.) We did 10 minutes on the bike and one lap around the track. Then we moved on to the pool!

Wu – 300, last 50 of each 100 kick. Main – Was to do 10 x 100m did 5 x 100 (25 easy, 25 build, 25 easy, 25 hard). Felt tired and just felt anxious to get home on Father’s day. = 40 minutes

Monday – After setting the intention over the weekend of  “enjoying the adventure,” I was SO NOT enjoying any kind of adventure today. Just felt like I was forcing, felt sloppy and yucky as I waited to shower until after my afternoon swim session.

I was working at home since 6:00 a.m. and there’s a salvation army donation pile on one side of my desk, a pile of stuff my husband is taking to his parents behind me, my bike is here. Upstairs there are suitcases and laundry drying everywhere. It’s driving me nuts and I have more than enough work to do.

Spoke with my Tiara Coach certification program coach in the early afternoon. Really saw my need to pause (and stop forcing) and notice when I’ve gone into a “This is just too much!” or a “I’ve taken it too far” mentality. That’s not what I stand for. I’m about – or want to be about – busting traditional paradigms, finding new ways to do things.

So… This IS an adventure! I’m back!! 🙂

Swim session: Wu – 4 x 250 (swim, kick, pull, swim). Main – 1950 ladder 1300, 275, 250 -> 25) I did some of these together (like 25 + 50 + 75), 100 by itself, (125 + 150 + 175). Total = 2,950m. = 90 minutes

Tuesday – Swim session: Wu – 4 x 200 (swim, kick, pull, swim). Main – 16 x 100. Did first 4 easy, build, easy, hard. Then did 2 hard, 2 easy. Then another 2 hard, 2 easy. And last 4 easy, build, easy, hard. This was easier to complete than I thought! Nice to have that experience!

Biked 90 minutes in cycling room by myself. Was on phone working nearly whole time. = 155 minutes

Wednesday – Off. I shifted things so this was an off day given my full day of facilitation on a content-heavy training course that I led for the first time.

Thursday – Off. And as I facilitated day 2 and traveled home from Joliet.

Friday – Swim session: Wu – 200 swim, 200 kick. Main 1750 did well. Wasn’t a big deal. First went in and I did it. Took about 65 minutes.

30-minute run with strides at 15, 20, 25. Felt tough going in, then slowly got my running legs under me. = 95 minutes

Saturday – 60-minute run, felt real strong at beginning. Hot out. Tried to run on feel. Avg 10:13

90-minute bike. Was figuring out the path a little along the way. Am out at in-laws. Got in 21 miles. Saw a deer. Slowed down and followed him as he was trotting away from me. Then he stopped and looked at me. I stopped to not spook him. I didn’t get unclipped and fell! Wonder if that spooked him??! He was gone when I pulled myself off the ground. I’m falling better! Mid fall I told myself to stretch to hit the grass and I did. Was a little itchy and scratchy, but softer.

30-minute swim, wriggled my way into the wetsuit after eating. Swam in the lake. Stopped a couple times, including a time to chat with the kids after they jumped in 30 minutes of swimming away and then back to them. It seemed to me that I was swimming a little straighter.

Afterwards, I played on the raft with the kids. = 180 minutes

TOTAL = 560 minutes = 9.33 hours

• Swim – 290 minutes = 52%
• Bike – 180 minutes = 32%
• Run – 90 minutes = 16%