Training Recap + Other Pocket Lint

Is it just me or does everyone have at least one lost week in a training block to sickness. Just me? Just those of us with kids that swim in the daily petri dish of public schools? I tried to gently work through a few things, but called it quits by the weekend to just try to beat back this hacking cough. Trying to look at it as a blessing. Forcing me to rest before a final push, but patience is hard!

Back at it next week, hopefully healthy. Six weeks until the triathlon….some notes on the rest of the week.


Things I posted this week

Sunday – Scenes from Saturday + A First Communion

Monday – Training Recap + Other Pocket Lint

Wednesday – 5 Ways to Fight a Cold So You Can Get Back to Running



Training notebook

A few less workouts than last week, but a couple of really intense efforts made the week feel productive and those extra rest days were perhaps needed. I crushed a brick workout, hit some hill repeats hard and managed to get in a decent long run with family in town.

Seven weeks to go until the race, just need to stay consistent, strong and injury-free.


Here’s what the week looked like:

Sunday – Rest. Recovery from family visiting.

Monday – 60 minutes. TrainerRoad. Raymond+1. Raymond +1 is 4×5-minute repeats at 108% FTP separated by 3-minute recovery valleys.

Tuesday – 50 minutes. Woodley treadmill challenge. This is something I try to do monthly as a fitness benchmark. Unfortunately my footpod failed, but I just used the treadmill distance. 2 mile warm up, 2 miles @ 5% incline (started at 6.7 bumped speed up .1 every .5 miles), 1 mile @ 6% (7.1-.2), .5 mile cooldown

Wednesday – Rest

Thursday – 50 minutes. After a day of rest, tried a gentle run. 5.5 miles @ 8:49 average pace

Friday – 60 minutes. TrainerRoad. Red Lake. Red Lake is 5×5-minute repeats at 108% FTP separated by 3-minute recovery valleys.

Saturday – Rest. Threw in the towel. Can’t train through this one.

Totals: Swim 0 / Bike 2 hours, 36 miles / Run 1:40, 11 miles

Time to get healthy.

You can find me on Strava and follow along.


Running/Fitness links

Easy, no bake energy bars for any dried fruit. Will add these for training. I always balk at the $3 bars even when I know the price is for the good ingredients. I’m just too frugal.

Summer camp. For adults. Focused on running. Open bar. I’m there. Camp Runabout.

Really happy that the Diamond League will now be televised on Universal and NBCSN.


Other links of note

12 ways to take brownies places they’ve never been before. I’m on team fudgy. I think the tahini ones need to be sampled in our house.
Almost time for the Cape! 6 canned cocktails to sneak into bags or bring to the beach. Rum and ginger? Count me in. 
Tartine basic country bread. This might give me the push to finally try a Tartine recipe. Just never got around to one for some reason.


Recipes that worked this week

No recipes worked this week, but leftovers from the catering over the weekend sure did. Mostly a break from the kitchen as we remixed the party food into dinners.

My personal tips for dealing with leftovers:

  1. Think of them as ingredients in a new meal
  2. Taste and re-season
  3. When in doubt, add an egg
  4. Heat up in the oven, not the microwave


Pop culture consumption

Almost done the second season of Better Caul Saul. Sort of an oddly structured season with Jimmy and Mike almost in different shows. I tend to enjoy the less squirmy and more pulpy Mike side of the show at this point.

Almost through some crime short stories with The Highway Kind. Like most short story collections, some are better than others, but on the whole it’s pretty solid. Also, still reading about the mental aspects of endurance sports with How Bad Do You Want It

Finished the In the Dark podcast about the disappearance and investigation of Jacob Wetterling. Not the easiest listen and in the end it does build a strong case that some big mistakes were made in the investigation. It’s unlikely that it would have changed the outcome, but it might have brought answers sooner. 


Random Photo of the Week

When grandparents visit, donut boxes suddenly appear on the breakfast table.