three hours on the treadmill is a long long long time

Last week was a recovery week; boy did I need it. After the 4 1/2 hour ride on Saturday my body and soul needed a break. Lots of rest, and lots of stretching for my still sore left knee. I am sure that it is just over use and lack of stretching. If I stretch there is no pain; if I don't stretch there is pain ... go figure.

Very painful massage on Wednesday confirmed all of this.

So, back to Sunday and the long brick. It was daylight savings weekend and between that and the terror of a 4 hour brick I did not start my workout until almost 12:30. Set my satellite radio on trance and jumped on the bike. An hour at 235 Watts was just what the doctor ordered to get my heart rate up, my body warm, and the sweat pouring. Onto the treadmill. My new zones are hard, but that what I wanted ... right :) On went the camelback and I settled into a nice rhythm: once at pace, I went up to 11KMH and back to 10KMH 0.1 every minute. It kept me focused on running and the time actually flew by. Every 20 minutes FOOD ... every 10 minutes water (sometimes more). In the end an outrageous 2 protein bars and 6 gels: and almost 4 liters of water.

The caffeine in the gels kept me up till almost midnight, so I read a trashy novel: "Dexter in the Dark" the third of the Dexter novels.

Today, rest and stretch.

Rough Week

Finished a rough week by soaking in the YMCA hot tub for an hour. Spent a couple of afternoons with Frans and his family mourning the death of his mother. Spent another afternoon with the athletic therapist looking at my left knee.

Got through the 4 1/2 hour computrainer ride. Only a few stops to stretch out the legs and keep my left knee from complaining.

Swam this morning with Koert and his gang. 16 minute 1000 meter time trial. Happy about that.

Time to sleep.

zzzz


p.s. I am not sure what's up with the video section on the blog; i'll have to look into that in the next day or so.