November 13, 2000
Run 4 miles (noon) Bike 27 miles (14 WT am incl 25 mins at HR 150-160, 3mb, 10 miles pm wt incl. 10 mins up to HR 168) Need sleep. I awoke at 4:30am to ride and then go for a swim before work. I didn't make it to the pool, instead I stumbled back into bed after biking for a few more minutes of zz. A friend flew into town this evening at the unheard of hour of 10pm. I got to bed around midnight....the bond between training friends supercedes sleep.WTS.

November 14, 2000
Bike 13 miles (3mb 10 WT am incl. 10 mins up to 170HR....forget about an AM bike ride) Run 9 miles (4noon, 5pm incl. 2x5x200m tempo first set in 34-35. Second set I ran with 18 year old prepping for national cross country championships in 34s with ABSOLUTELY NO REST!! I hate running with those guys. Ended with a kick 400m in 61 secs. WTS. Need sleep.

November 15, 2000
Run 4miles (noon) WTS bike 3 miles MB, swim 2k. Finally got some sleep.

November 16, 2000
Bike 20 miles (3MB, 17WT am incl. 30 mins with HR 155-60) Run:5 miles incl. 2x5x200 tempo (36-34) Note: trying to take it easy. 4 track workouts a week is more than enough but I said I would lead the multisport club workouts, so I am. I don't expect this will last too much longer if no more than 2 people show up.

November 17, 2000
WTS. Bike 15 miles Run 5 miles incl. Trans x 3. HR up to 166 on bike, 800's running in 2:49, 2:46, 2:45. 3 transitions will do for november, thank you very much.

November 18, 2000
Bike 40 miles WT VG. I dusted off a compilation tape I made wayyyy back in the 1980s and listened to this: It started with Pink Floyd's "Comfortably Numb", which was quite appropriate for 8am on a saturday morning, and continued with Chris Deburgh, the Box, the Flying Pickets (whatever happened to these guys) Elvis Costello, and a duet by Carol Pope and Lisa Delbello. Quite the blast from the past. Run 5 miles incl. 5x200-400. 200s in 34 and 400s in 70,71,71,71,68. Rests were 60-90 secs. This hurt....but not as much as I expected. Did I mention that 4 days on the track (and 3 days in a row) per week is a bit excessive? Little M is starting to really fly lately. She was 39 to low 40s for most of her 200s. But enough about her!!! Dr.Steve thinks I'm looking quite good. (Meaning I didn't barf) He suggested that I may want to make much anticipated return to the indoor 800m in 2 weeks. Of course, racing 800m while preparing for a double ironman makes perfect sense. I should talk about the plan. The plan is to race a double ironman in July 2001 in Quebec. But wait, there is more. We went to an ironman party that evening. Mary noted that half of my double time beat virtually everyone's single ironman time in the room. Mary, playing the part of my ego for the evening, seems to think that perhaps another single is in order. Funny, I was plotting the same thing. So, Montreal in September is a probability. An interesting thing about triathlete parties...they end early.

November 19, 2000
Run 19 miles, WTS.

Week
Run: 53 miles
Bike: 118 miles
Swim: 2K

November 20, 2000
Run 6 miles, (4 noon, 2pm with Little M.) Bike 40 miles (37 WT AM VG...need better music...and 3MB. WTS. Mary was a bit annoyed that some woman pushing a baby jogger passed us. I wasn't going to mention that I found the pace bit uncomfortable. No way. I did mention that she should just have a saucer of milk and get over it.

November 21, 2000
Bike 20 miles (17 WT am incl 30 minutes at 155-160 HR. and 3MB). I'll confess...I listened to Rob Zombie this morning. Erik likes Rob Zombie.... I try to think of myself as an adult. The bike commute is becoming "interesting". It is agribition week (rodeo, livestock shows, dubious animal husbandry practises) and the city is filled with slack-jawed rednecks. A winter bike commuter gets 2 basic reactions from the less enlightened: 1.Slam on brakes, hold up traffic because the driver is too confused/frightened to pass or 2.Kill the fag. Run 9 miles (4 noon 5 pm incl. 6x400 (69,69,70,72,68,67) Rests were 90secs for the first 4 400s and 3-4 minutes for the last two. I ran with the 18 year olds who are prepping for nationals on the first 3. Thank god, nationals are this weekend. I could stay with them for about 300m and then crater. No kick tonight I am thoroughly trashed. I'm no longer excited about racing next weekend

November 22, 2000
Bike 18 miles WT incl. 35 minutes at 155-160 bpm. Ahhh there is nothing quite like a bike workout a mere 9 hours after repeat 400s on the track. The first 10 mins of the 35 really bit but I managed to find a rhythm towards the end. More Rob Zombie this morning but on the upside I warmed up to Love & Rockets "Express". I lost my keys last night....creeping senility or sleep deprivation...so I walked to work this morning. Run 4 miles (noon).

November 23, 2000
Knowing that my keys will show for sure if I purchase a new bike lock, I purchased a new bike lock. It hasn't worked yet. I already offered the children money to find them. That hasn't worked either. Could they be clever enough to realize the price goes up as time without keys increases? I hope not. Anywho, I feel guilty about even taking a planned morning off from cycling on the mag trainer. I feel worse about bailing out of swimming last night. However, I crashed on the MB this morning on the way to work, re-instilling my faith in my desire to inflict pain upon my self. After 2.5 weeks of ice and snow I think I'm just getting cocky. As I was on my way down my only thought was, "Crap, I have soup in my knapsack for lunch today!!!" Yep, my lunch passed before my eyes. Anders had an interesting observation last night: "Dreams are more real than bathtubs." Uh huh. Words of wisdom from a 6 year old. Erik received his yellow belt in judo last night. We are all proud of him except I, for one, am tired of being flipped. Onto the training....bike 6 miles MB. Run 8 miles (4 noon 4pm (multi-sport club workout... still hardly anyone is coming)incl. 2x4x200 (35,32,34,33)(34,33,33,33,32) and kick 400m in 61secs. (Making up for not kicking on tuesday night.) An interesting experience: I crumbled in the last corner and on the home stretch in the throes of near collapse I felt a tear stream down my cheek. I suspect that I am becoming quite skilled at tuning out pain or my lingering eye infection is flaring up again. It is likely the latter. I dragged Little M. along with me and she went easy for half an hour. Swim 1k (making up for not swimming wednesday...catholic guilt) took Erik and Marit with me and they splashed around for a bit, which is pretty much all I did. WTS. I weighed myself after working out and before supper. 137lbs. Crap, I was 144 in September after a few weeks recovery.

November 24, 2000
Bike 21 miles (3MB and 18WT am incl. 30 mins at HR 155-160. I'm getting comfortable at these sub-threshold rides. In fact, I wanted to do more but ran out of water and time. My choice in music is improving, somewhat. I warmed up to Mephisto Walz "Thalia" and suffered to Leather Strip. Mostly "Yes-I'm Limited Vol.III" incl. "No Rest for the Wicked", "Satanic Citizen"...the live stuff from Frankfurt. In the last 5 minutes, I botched my music selection and went to "Strap Me Down" from "Solitary Confinement". Certain songs illicit different responses. "Strap Me Down" is a last-5-minutes-of-a-threshold-workout-HR-at-170 not a just-hang-on-and-take-the-pain end of a sub-threshold workout. I should know this by now. Run 6 miles (2am with Little M. 4noon). It is pajama day at the varmints' school. Anders wore his Spider Man pjs. How come we don't have pj day at work? Never mind. Random masochistic thought for the day. I watched a movie on the history channel a few weeks ago called "The Hill" (1960s B&W with Sean Connery) about a British military stockade in North Africa during WWII. The prisoners did everything at double time and were regularly forced to run up and down a sand hill in full pack with the temp in the 40s, sometimes wearing a gas mask...ultimately resulting in the death of an inmate. While horrified by the discipline I couldn't help thinking, "What a great way to stay in shape!!!" I need help.

November 25, 2000
Bike 40 miles WT, HR 120-140. I was out of town and borrowed my dad's bike and mag trainer. Run 4 miles easy with Mary and Little M. I wanted to get to the track for speed work but no dice.

November 26, 2000
Run 20 miles. Yawnsville. I wonder how much benefit I get from these workouts. Theoretically, I'm building a very dense network of tiny blood vessels, strengthening my muscular-skeleton system, and training my body to burn fat as fuel. Like I need it. Still no sign of my keys.

Week
Run: 57 miles
Bike: 145 miles
Swim: 1km

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