November 27, 2000
I made an executive decision to sleep in this morning. Unfortunately, I made this decision after being up for an hour, drinking a cup of coffee, and riding the mag trainer for 4 minutes. It just wasn't happening for me. Bike 8 miles MB. Run 7 miles (4noon, 3pm) WTS.

November 28, 2000
I hated life this morning. I rode for an hour and a half and felt much better about it. Music selection: The Alarm - Electric Folklore and Roxy Music - Flesh and Blood. I am hopelessly mired in the 80s. Bike 40 miles WT incl. 34 miles am VG, 6 miles pm easy. Run 7 miles incl. 5x200m (34-33) 200-400x2 (34,70,35,71) kick 400m (61.1). The kick went well...there was no searing wall of pain to run through in the last 100m which was a pleasant surprise. WTS. 10cm of new snow so I walked to work.

November 29, 2000
Back from track last night at 10pm awake and awake this morning at 5am to ride. I'm tired. Tommorrow will be worse. Because I slept in on monday there will be no thursday morning off. So....swim tonight, back around 10ish and up again at 5am. Shit. Bike 20 miles (17 miles WT incl. 30 mins at hr 155-160 and 3 miles MB. WTS. Run 6 miles (4 noon 2pm) Swim 2k.

November 30, 2000
Bike 23 miles (5MB, 18WT incl. 30 mins at HR 155-160). This didn't bite as much as I thought it would. Run 9 miles (4noon, 5pm incl. 2x5x200m (33-36) 1x400 (70) 1x400m kick (61.6))

December 1, 2000
I refused to succumb to peer pressure to do a transition workout the day before a race. Bike 30 miles VG WT. Run 3 miles easy. My keys showed up. They were in the freezer.

December 2, 2000
I raced...no, I nailed myself to the cross of the 600m. Ouch. It has been 5 or 6 years since I raced on the track. The absurdity of it all wasn't lost on me. My last race was double ironman and I had 20 years on most of the field. I forgot how fast the first 100m of these can be and settled qucikly into last place. I moved up 2 spots just before 400m. My 400m split was 62 and I saw stars in the last 200m but seemed to make up a little ground on 2nd place despite being hit by a piano on the home stretch. So I finished 3rd in my section and someplace in the middle of the field. I don't know my time or overall position. let's say it was 1:thirtysomething. It was not the most organized meet. Marit won her 600m. I hate her. Run 7 miles incl. warmup and warmdown.

December 3, 2000
Bike 25 miles WT easy. WTS. Run 20 miles. I am not feeling very "fresh". What a surprise. The last 30mins was a death march...but this is week 3 of 3 hard weeks. Next week is a bit of a break.

Week
Run: 59 miles
Bike: 146 miles
Swim: 2K

I note that after 3 weeks of keeping this log that maybe I do just "go hard" all the time. Oh, well...live and learn.

December 4, 2000
Bike 3 miles MB. WTS. Run 5 miles. (3 noon, 2pm). I love easy weeks.

December 5, 2000
Bike 25 miles 5MB, 20WT (10am (incl. 10mins up to HR 164) 10pm HR 120-140) WTS. Run 5 miles (incl. 2x200m (37,35) 200-400x5 (35,71,35,71,35,70,33,67,35,67). No kick tonight, Dr.Steve didn't mention it and I wasn't about to bring it up. I tried to run the last half of the workout closer to 800m race pace but couldn't get under 67 for 400m if my life depended on it. It was a bit frustrating until I realized that I just finished weights and a bike workout. My pride remains intact, for now. Ken came out again tonight...I am no longer the oldest Harrier!! Ken has a knack for putting things into perspective: I won't run a sub 60 sec 400m unless I can run 200m under 30secs. No duh. I need to train some speed. I note that easy weeks are not always as they seem.

December 6, 2000
Bike 20 miles (3MB, 7WT easy pm, 10 miles am WT incl. 10 mins up to HR 168. Warmed up to Hair Cut One Hundred (does anybody remember them?) and suffered to the Detroit Rock City Soundtrack: Pantera covering Ted Nugent's "Cat Scratch Fever" and Marilyn Manson covering ACDC's "Highway to Hell"....all sort of a Ying and Yang kinda thingey.) Run 4 miles noon. Swim 2k.

December 7, 2000
Bike 3 miles MB. Run 5 miles (incl. 6x200m (37-38) 2x200 with long recovery (28.8, 28.7) 400m kick (61.3). I am still mired at 61 seconds. I took Ken's advice and worked on speed today (it is the multisport club workout and I'm in charge so I can do what I think is appropriate) but the result is the same. Being an analytical sort, I note that I run the last corner poorly. I will work on this....fast corners on the track will only improve my double ironman running. Yeah, right.

December 8, 2000
Bike 10 miles WT incl. 10 mins at HR 150-155. This morning my legs had the consistency of mahogany. Run 6 miles (4noon 2pm). Mary beat me like a rented mule. Did I crack and say, "Slow down!!"? No way. I kept on my poker face. I returned to my office in the afternoon and spend the rest of the day in the fetal position, under the desk. In the evening a 10 year old girl pounded me into submission. WTS December 9, 2000
Bike 39 miles WT VG. Run 5 miles easy with Little M. We bailed out of track today. Marit wanted to go shopping and every cell in my body was screaming for an easy day.

December 10, 2000
It was -32C this morning and -46C with the wind. What a great day for a long run! Art called the night before to say he wasn't going. As I ran to the Y I could hear him thinking, "If I don't go, he's going to call and call and call. He'll leave messages on my answering machine....chicken noise and farting sounds." Art showed up. It is only exposed flesh that freezes in less than a minute. Run 10 miles.

Week
Run: 40 miles
Bike: 100 miles
Swim: 2K

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