Load the Spaceship with the Rocket Fuel!

Training is picking up and the quality of my workouts IS getting better, which means they are getting harder, especially in biking. Two long trainer interval workouts Tuesday and Thursday, in addition to my first run workout since early December (2mi easy, 4mi @ no slower than 6:15 with 6x1min pickups every 4 minutes, 2mi easy) left me feeling pretty weary by the weekend. But no rest, I had a 2 hour ride, 10mi run and swim meet scheduled.

The ride on Saturday was probably supposed to be somewhat relaxed, Michelle and I joining Snapple mates near Sibley. Pretty early on it became evident that it wouldn't be relaxed. Bart pushed the pace early on and the rest of us just tried to hang on... it was all we could do! He eventually pulled away with John Chambers in tow. The rest of us picked up the pieces and reassembled and just rambled to the end of the ride. Wow. We were absolutely crushed by Bart. But it was still a quality ride, I was able to take plenty of pulls and locked my legs in the cellar of pain. Nah, it wasn't quite that bad but it was a good wake-up. I need a little more fitness before I rejoin the roadies. Ride data: http://connect.garmin.com/activity/147677313

Sunday was the DC Tri Club swim meet at Catholic U. I signed up for the 400free, 100free, 50fly and both relays, the 200medley and 200free. I wanted to really do well in the 400, but I started way too fast... I was just off of Matias in the lane next to me after 100. That was too close! I fell apart in the second 200, averaging about 1:22s in the second half. Bad Andy... I thought I was past that. 13 seconds slower than last year. I did fine in the shorter distances, a touch slower overall than last year, which I attribute to swimming about a fifth of the total yards this year that I swam in December/January combined last year. No speed work either, so I think my performance was pretty decent despite that. Aside from that poor pacing job in the 400, it shows my speed hasn't left me despite training much less. It's encouraging me to increase the effort a little in each practice, even if I'm not going to increase yardage. I will start masters practice 1-2 times a week in the next week or so... that'll help my speed. I also notice my form is really solid at the moment. My strokes are long and smooth, so I'm glad I have that covered and I can think more of building strength and endurance... lots of paddles and pull buoys in my future.

Right after the race Matias and I went for a 10mi run through DC. We started out a little quick, settled down and then dropped the hammer somewhat in the last 2 miles. A good run, made better by the fact that my hip did not hurt at all... despite swimming beforehand (flutter kick aggravated my hip woe) and lots of start/stop at intersections (which was a cause of hip problems during runs). It's great that I can start putting in more miles and quality together and not worry about injury anymore. I don't even think about my hip when I run anymore.

I have Allie at Schrier Physical Therapy to thank for that... she pointed out lots of weaknesses and really made things right with my hip. I know more about how the legs work as one unit and will keep working to make them stronger so they stay as one. So, anyone reading this who has unresolved or curious aches/pains, go to Allie, she's fantastic at what she does.

Swam Monday AM and ran with Wiggy Monday PM. Legs were tired but it was a good shakeout to wake them up.

AAAAH YOU CAN FEEL IT DUDE, YOU CAN FEEL IT!!