Week of 7/20

Focusing the week on swim and run, knocked out five swim days, four run days (with a good long one in there) and four days on the bike. Tweaked my hip, but it's feeling better. I really have no idea why I strained it, I'm guessing that lack of stretching after really long days on the bike is not smart on my part.

Monday

Swim- ECMT Swim squad

Tuesday

Swim- Mainset- 300,200,100

Run- 60min on BG in afternoon sun

Wednesday

Bike- early afternoon 1hr 50min on BG easy

Track- Ended the session early due to some tightness in right hip.. Was meant to be 4x1mile at L pace, (5.40)... Did 1mile at 5.40 and it felt *very* easy but hip flared.. took an easy jog, massaged it came back and things felt o.k. so I attempted another mile.. Got through 800m and it felt funny again, so that was it.

Swim- Mainset 5x200 at Redmond pool. No lane lines, 3.02-3.08, was pretty rough.

Thurs-

Bike- Mid-afternoon bike ride out to Carnation and back; just over 2hrs..

Run- 44min run

Friday

Swim- Swcc, Mainset- 6x400 on 1.25-27, 30 sec rest, 2x200, low 3min; pretty wiped out this week, sure it's STP lingering in there

Run- 2hrs 5min, I'm guessing 16.5 or so miles, almost 17mi. Out to Glacial Erratic (not quite) in the heat of the day at whatever "easy" pace was with visor, sunglasses and fuel belt. Pretty unusual for me, all I was missing was an Ipod. Oh wait, I would never do *that* ! Was on about 3.20 marathon pace which honestly felt slow but doable in 80F heat; it's pace that is highly manageable for me, though if I can get my hip loosened back up and the conditions are good I see reason I couldn't do better given how track has been going.

Saturday-

Swim- Solid hour in the water featuring a ton of paddle work on the front and back-end plus 300,200,100 x2 on 30 sec rest as mainset. (4.45-50, 3.05-3.07, sub 1.30)\

Bike- 2hrs 45min over hill and dale in McMinnville countryside.

Sunday-

Taking today as recovery, sort of. (2hrs)

Bike- Same old ride out to Glacial Erratic & Coleman Winery. Finally ran into another cyclist out there, it's the gray-beard double century doode I've seen a few times since last winter. Gotta love these guys, he motors past me everytime he sees me, usually the wind is at our back and it's the road out of town.. For me, it's the warm up.

Well, we ride together back from Coleman (as I catch him up the hill) and he explains that he doesn't like to ride over Youngsberg Hill (near Youngsberg Winery) because the other side of hwy 18 is nicer to ride, e.g. flat.

Kinda weird. He was a pretty strong cyclist because everytime I looked at the PT the watts were high.