This ain't no kids game!

It has been a long time since I posted a blog. In fact, I couldn't even remember what my  log in was. After alomst an hour, I finally remembered by password and log in. Over the Christmas/New Year holiday most my runs were shorter (only up to a 5k).  Last week I got back into more organized training, but then got lazy/busy and didn't post a blog.

This week: 

Mon-20k bike ride. Found a nice little park with a lake for a rest stop along the way. 

Tues-2k swim. How I hate sculling. 

Wed -10k walk/run. Well, a lot of talking going on too. 

Thursday-1k swim. Got to class late but had a good leg workout with the fins. 

Fri-Boot camp. Too much plank work. It is obvious I need to strnegthen my core. I was exhausted after class, but forced myself to run around the lake. A very slow 3k run.

Just found out there is a charity run next Saturday. They have a 3, 5 or 10k. I haven't done a 10k in a while so I think I will do that. I think a couple other family members will sign up for the 3 or 5 k run.  

  Ran 4k, walked 1k, then ran another 3. This was harder than I thought it would be. I know I could run 10k just 2 months ago, but now I'm back to 5-8k. Maybe because I waited until noon and the weather was hot.  I guess I realize you can't put running distance miles into a magic running bank and expect to get them back whenever you want. You have to keep running the longet distances frequently, or your body can't keep doing them.  

Monday boot camp, 3k run. First timed 3k. 17:55

Tuesday Swim 1.5

Wednesday 6k run

Thursday swim 1.5

Friday bike 20k

Saturday 10k run charity run. I Finished last, but I finished. The first person finished around 40 minutes, and I finished around 1 hour 10min.

Holy cow, where did January go? Week in Review.

Monday-

Tuesday-Swim 1.6k

Wednesday-Run 4k, walk 1k,run 2k. Went to a new boot camp class afterwards. I like my other class better. This teacher said, "If I hear you talking in class, I'm going to yell at you". Didn't care for her personality. No one was talking, smiling or laughing in class,not my idea of a fun class. Class was hard, I was overheated (probaly from running before class) and I just about barfed in class. Took a while to cool down and get feeling better after class.

THursday-Swim 1.8k. Leg and foot cramps when using the fins last .3k. Must have been from boot camp the day before. 

Friday-Bike 20k The back side of my legs are still sore from boot camp. Must bave been a good work out in  boot camp. I'm glad my entire legs aren't sore. I must be getting stronger leg muscles on the front side of my leg. I guess I don't know the proper name for  my leg muscles. 

I am planning on a longer run tomorrow morning. Hopefully, my legs won't be as sore by then. I best get up early before it gets too hot and nasty. 

Tired to put in more effort this week. It paid off, but I have been sorea and tired. 

Monday- 10k (Run 6, walk 2, run 3) bike 10k

Tuesday- Swim 1.9k, walk 5k evening

Wed- Boot camp. The nice teacher is back. Good workout, been sore the last few days. I was super tired but did a slow 3k run afterwards. Very slow, but did it.

Thursday- Swim 1.9k, bike 10k, walk 5 k in evening. Still sore from boot camp. Even woke up in the middle of the night a couple of times because I was so sore.  

Friday- Bike 22.5k I was still so sore from boot camp, riding my bike was about all I could do. Got in another little workout afterwards just cleaning the car- It was getting pretty scuzzy. Scrubbed, polished and shinned. All I need now is a new airfreshener. I think the  only way to keep it clean is to never let the kids inside again. :)

Not sure what I will do Saturday. I shouldn't be very sore anymore,  maybe run and swim. I have to hlep my teenager with something early in the morning and then it looks like the day just stays busy.  My husband volunteered to coach the kids baseball team, but then he had to travel out of town so I'll be spending the afternoon standing out in the hot sun trying to help kids do something I know nothing about. Yikes.

One good note I found out the time for the 10k I did 2 weeks ago. I thought my time was 1:10:00, it was really only 1:07:00. I was still last but not as slow as I thought. :) 

 Saturday-

Monday- Bike 25k

Tuesday -swim 2k

Wednesday- boot camp and run 5k

Thursday -swim 2k

Friday- run 7k, walk 1k, boot camp, run 2.5k

Saturday- hiking - yeah. Why can't life always be this good.

A friend introduced me to a good after exercise drink. Coconut water. Low cal and full of good stuff for your body. The problem is I am tempted to eat the coconut meat, which is not as healthy for you. I think I will get a couple when I go to the market and then leave them in the fridge for days when I do more exercise.  

I'm trying to make sure I get in a "long" run each week. Monday is the best day for me to do it, because Sunday is my rest day, but then it gets tricky because people ask me to do other things on Mondays. I guess it is my fault for not guarding my Monday's better. I ended up doing my longer run on Friday, with boot camp in the middle. I wonder if it still counts if you break it up like that. Any opinions? 

Monday- boot camp, run 3k

Tuesday- swim 2.1k, bike 10k

Wednesday - run 5k, boot camp, run 2.5k 

Thursday- swim 2.1k

Friday- run 8.5k, walk 1k, run 2.5k. Spent a lot of time at an outdoor market in the heat that day. That afternoon there was a charity run at the school, but I  think I was tired and hot and didn't do as well as I could have. My time was over 09:00 and I know I have done a mile run 30 seconds faster than that before. Room for improvement. I was getting a little down on myself and then had a nice talk with a friend that also ran the 1 mile that day.  She gave me some advice and helped me feel better.

 Saturday- Easy day 5k bike ride, 1k swim. I hate the mall, but had to go to the bank to get money. Well the bank doesn't dispense cash on weekends. I was so mad for going all the way over there for nothing. Watched 2 boys play baseball games and felt like a marshmellow roasting in the hot sun. Went to an international food fair and got good food for dinner. Had a Falafel and a plate of Kimchi. Kind of a strange combination, but it was what I was in the mood for. I got some Sweedish meatballs and Sushi and Shrimp/mango salsa to take home for later.  I was too late and the Dutch pies were all sold out. I didn't even make it over to the other half of the countries....next time.

Monday- Run 11k, walk 1k, run 1k

Tuesday- Didn't  feel well - Swim 1k

Wednesday -Still didn't feel well - Boot camp, afterwards, I was going to run 5k but just walked 5k.

Thursday- Took a day off, hopefully the rest will make me feel better. Spent my exercise time ordering a new running hat and running bra. Does that count for anything?

Friday- Felt better, not 100%. Boot camp and walk 5k. Maybe I will go for a short bike ride and easy swim tomorrow. I don't want to overdo.

Saturday-

Monday- Run 11k, walk 1, run 2. SO glad to finish that! I hate getting up early for long runs, but the weather is so much nicer before the sun comes up and I saw a nice sunrise. 

Tuesday- Swim 2.2k, bike 5k. A good swim day, my arms were sore for the next 2 days. I swam at a good pace for the first 1/2 hour, then ran out of steam and just swam for the other 1/2 hour. 

Wednesday-Boot camp, run 5k. A friend, that I told I am training for a 1/2, saw me running and stopped me and commented on how I can improve my running form. I didn't understand all of what he was saying, but then I asked my other friend, who was running with me and listening to all his comments, to explain everything to me again. She did, and then for the last 2.5 k I tried to change my running form. At first the comments were hard on my ego, but then I realized he was trying to be helpful. I think his advice can be helpful. I never really learned how to run properly, I just tried to teach myself @ 40.  

Thursday- swim2.2, bike 15, walk 6

Friday- run 5k, no boot camp so I actually went to the gym and tried to do some of those weight machines. Not sure what I was doing, but the air con was nice.

Saturday- Saturday is gong to be super busy. I have a 6:30am committment, but if my ego gets the best of me I will put in another 5k...somehow. It is just that I want those extra 3 miles so I can have 25 miles for the week. What will win, my ego or my desire to sleep in ???

m-bike 35k morning. Scenic ride, then we went on a walking detour to see an ariplane that had crashed. During the walk, I almost feel into a jungle swamp when this big, Viking sized, Dutch man passed me (to save me from a mean looking dog) on a bamboo bridge and the bridge broke. I slowly, slowly backed up and got across the bridge. It was scary. The rest of the group crawled across the bridge. Once I was safely across the bridge, it was  fuuny to watch the others trying to cross. Luckily, no one was hurt. I had fun on my bike ride but then I had to do my long run that night.  Run 5k at school track while son was doing baseball practice. It numbs my mind to run on the track. After dinner, I finished up with  run 8k, walk 2k, run 1k. Got home at nearly 10pm. Too much in one day, I was tired the next and dragging, Also, I don't like running in the evening. I don't have as much energy as in the morning. At least I got my long run in for the week.   

t-swim 2.3k, bike 10k, walk 4k

w-run 6k (I don't like treadmills) Boot camp guy is till gone so I did some stuff in the gym by myself. I need to organize myself better in the gym. Not much focus or benefit.

th-swim1k. Way too much talking going on by the teacher. It was good for teaching us form, but didn't get the distance in I wanted too. bike  15k, walk 6k

f- this was a fun day. run 5k, bike 10k, swim 1k. I think that is my favorite workout. I practiced one of the "tricks" the teacher taught us on Thurdsay. I felt like I was swimming stronger, but never timed myself to see if I was also swimming faster. 

s-another long, hot day in the sun watching a swim meet. 4k walk in the evening. 

too lazy to convert kilos to miles- either way, the distance is the same. 

Monday- Run 12k, walk1k, run 4k, walk 3k. I realized I did 20k, even though I walked some of it. I think I am ready to sign up for a 1/2. 

I was really happy to hear that my friend, with Breast cancer, that has been doing radiation and chemo, is still planning on doing Boston next month. She qualified last year, before she got ill. I'm so proud of her!!!

On the 1/2 marathon Hal Higdon training program, it only takes me to 16k, then it has you run 21k the next week. I don't quite follow this. Where do those other 5 kilometers suddenly come from? 

Tuesday- swim 2.3k, Bike 5k, walk 2k 

Wednesday- Bike 42k

Thursday-Swim 2.3l. Bike 10k, walk 4k

Friday-A variation of my favorite workout. Tried doing miles today instead of kilometers. Run 5 (8k), Bike10 (16k), swim1 (1.6k)   

Someone snuck in an early morning appointment in on me, so I will probably just try to fit in a quick 6k run early Saturday morning. 6k because I want to get up to 42 k again this week. 

Monday- The run was hard for me. I was tired and never got into it. The weather was already 85 and muggy at 5:00am and it just wasn't a good day. I finished, only by forcing myself to do something I really did not want to do. 2 1/2 hours later I was exhausted and sore all over. I hope my run is more enjoyable next week. Maybe I will just do 10 miles next week, instead of 13.  

In the evening, I went over to watch my son at baseball practice and arranged to have the HS track teacher (who was just finishing coaching the HS track team) observe my running and give a few pointers.  Got some advice , but it mostly helped to hear that my running form wasn't that bad. Some well meaning people made some comments about my running a few weeks back and it wasn't the best for my confidence. The track coach made some of the same observations that they made, but was much kinder and helpful in teaching me how to improve on what I am doing wrong.  Walked another 3k after my "lesson".

Tuesday-Swim 2.4k. The teacher told me, "You need to pull deeper with your left arm.". I'm still trying to figure out what he meant by that. Will have to ask him at the next class.  Bike 10k

Wednesday- 50k bike ride. A fun group, mostly women. The other Wednesday group is faster and goes farther (Ironman triathletes), but this group is just my speed and level. Today, got closer to my goal of 60k. I like my Wednesday, mid-week bike ride. It is a nice break from everything, and an enjoyable group of people. I'll have to find a pix and post it.  

The only bad part of a Wednesday bike ride, is that it takes quite a bit of time (7:30am-10:30am) and then I don't get my running in because I am too hot and tired when I get back . I ended up going for 6k 9pm night run, just to keep to my "schedule". It didn't seem right running at night when I should be home getting ready for bed.   Any suggestions out there?? 

Thursday- swim 2k, Asked the teacher to clarify what he said on Tuesday. I tried to make the change, but by the end of class, apparently I still wasn't doing it correctly. I finally understood what he meant, but I just don't know how to get my body to cooperate. I might need some private instruction. After swimming met a friend for a bike 15k, walked 3k in the evening.

Friday- Boot camp. Guess who didn't do any push ups or sit ups for 2 weeks while the teacher was out of town...oops. Went for a 5k run afterwards. Only 9am but it was SO HOT. Temperature said it was only 86, but I thought it was well over 90 degrees. Finished with a 5k bike ride. Forced myself to balance the checkbook and pay the bills before I blogged. I'm ready for the weekend. Busy day Saturday but I'll try to fit in a 3k walk Saturday evening, so I can get to 42k for the week.    

I figured out the correct miles and yards for this week. It blows my mind to think that some people do as much in one day as I do in an entire week.  HOLY COW!

totals this week run/walk 40k, swim 5k, bike 70k. Finally met my goal to do a 60k bike ride on Wednesday. My legs have been sore tired all week. I think I will need to cut back a bit on something...but where?    

This week. Still not feeling 100%, but got better towards the end of the week. Dang it is getting hot.

Mon- Run 6k, bike 35k. The run was only 5k but it seemed hard and hot. The bike ride was at  a slow enough pace it was fine in the heat.  

Tuesday- Swim 2k, walk 3k in the evening. Even the pool is getting hot. over 90 degrees, not much a break when the air is over 100. Swimming in that warm water just makes you feel like taking a nap, not going fast. 

Wednesday- Sick kids at home. Took a day off. My bowels were still acting up anyway. The heat is nasty anyway. Hard to find a time to run and avoid the heat.  It is 90 degrees by 6am, over 100 during the day, and then still 90 degrees at 10pm - just one long, hot day after another. 

Thursday- run 5k, 2k swim, 5k bike, walk 3k in the evening. Well the guy that swims next to me in swim class asked me if I was pregnant. I guess I need to do some stomach muscle exercises- my stomach muscles have lost their elasticity over the years.  I'm getting old and falling apart..HELP!

Friday-5k run, 25k bike and 1k swim. A variation of my favorite workout.  Glad I was feeling good enough to do it today. 

Satruday- TBD

weekly total.

run/walk 44k

swim 4.5k

bike 40k

a friend loaned me some videos, "power 90". i'm going to figure out which ones i want to use and work them into my routine for the next month. 

god news. i also bought a used mountain bike from a guy in the bike group. now i can stop borrowing my husband's bike when i go out. i already have plans to replace the seat for a more comfortable seat. later i will try clips on the pedal, that still scares me too much. the guy  also threw in his old road bike because he is moving and can't take it with him. my german friend, was walking by, and saw me buying the bikes and said, "everyone needs 3 bikes. one for everyday, one for mountain/trail bike, one for road bike". she obviously loves biking, and is the best female cyclist i know. and now i have my cruiser bike for everyday errands around town, my mountain bike and my road bike that i will soon learn how to use (hopefully). i have to admit that i never ridden a road bike before and  it scared me to ride it home. not a good idea with jeans on, i could barely bend over to ride the bike properly. it will take time to get use to.  

m-15k run

t-2k swim, 3k walk in evening, then did an exercise video while my teenage daughter sat on the sofa laughing at me -not the best for my self esteem. 

w- 20k bike

th-1k swim, 10k bike

f-10k run, boot camp

Monday- Run 16k, walk2, run2

Tuesday - took a nap

Wed -Bike 50k

Thursday - swim 2k, run 3k

Friday- Run 10k,boot camp

My hip is sore and I am tyring to remember what I may have done to it. No unusual workouts this week so I can't figure out what it may be.  I will try stretching and see what happens in a few days.

Trying to get back on track after a long, fun summer. I did two 1/2 marathons, Des News 10k  and 5 Sprint Triathlons. It was great to be able to work up to a longer distance run, but I feel like my pace has slowed down a bit. After the two 1/2 marathons, I really have had no desire to do long runs ever since then, and haven't done more than a 5k.  My goal is to try to  work on improving my 5k speed and give distance a break.  I would like to get down under 30 minutes for a 5k.  Someone has suggested doing fartleks, I think I can do that. 

This week I noticed I was a bit out of shape as I was trying to get back on track.

Monday 50k bike ride, slower pace. 

Tuesday Swim 1.5k, slower pace

Wednesday 50k bike ride, slower pace with one sprint.

Thursday Swim 1.5k, slower with a few sprints.

Friday boot camp, then I was going to do a 5k run but I was so tired from boot camp I did a 3k walk. Wow, it was hot and I was out of shape 

Saturday. 1k swim, 10k bike ride. No run. My hip is bothering me again.  

Mon- Swim 1.6k, bike 5 k, walk 3k

Tuesday- Swim 1.8k, bike 10k

Wednesday- Bike 40k

Thursday- Boot  camp, Swim 1k,  Ab work

Friday- Whined at my friend for an hour, no exercise. 

Saturday- Boot camp, Speed work at the HS track. Bike ride with son.

I realized that my hip hurts on days I don't even run so maybe it is not related to running. I have been trying to stretch more. Trying to keep an eye on it.     

Monday- bike 40k

Tuesday- swim (can't remember how far) bike 10k, ab work

Wednesday - bike 40k

Thursday- swim 1.8k, bike 10k

Friday- organized my desk -I can see it again. Volunteered at the school. No exercise

Saturday- 8 hours in the hot sun watching a track meet and a swim meet. No exercise. 

I should try not to put 2 no exercise days in a row.

Why do I have to keep looking at this pop up add for some ugly guy advertising a six pack???

Mon-  bike 40k

Tuesday  - Swim 2k, run 5k, Ab work

Wednesday - Bike 50k

Thurdsday  - swim 1.8k

Friday- Bike 40k

Saturday-  I think I will do boot camp and some type of speed work. I'm excited I get to see my son run at the HS cross country meet tomorrow. A month ago, I didn't even know he could run and now he is doing great!  

Mon- was going to bike but the rain scared me so I went to the gym for treadmill & weights.

I did a 5 k run. My neighbor suggested 1 min @ comfortable pace, then 1 minute @ fast pace.

I repeated this for the whole 5 k. It is suppose to help me run faster. Sit ups with a friend are more fun than alone.

Tuesday- 2k swim

Wed- couldn't bike ride because I had To do some stuff I put off doing all week.

Thursday- 2k swim. I feel so much faster in a 25m pool than a 50m pool.

Friday- 5k run. Threw in a few sprints. Then did some hill sprints. Dead tired after those hill sprints. 1k walk.

Saturday- walking around an historical park. I miss my bike ride this week :(

I had a fun weekend get away, it was nice. But then my teenagers were up to "tricks" and brought a dose of stress back in to my life by Friday.

Monday- Short run, and then hill work. I can only sprint up that hill 5 times. The first sprint was fast, and then they got slower and slower. It is amazing how much a short sprint can take out of you. Went for an slow 20k bike ride afterwards.

Tueday- Swim 2k, weights and abs

Wed- Bike 50k

Thursday- Swim 2k, run 5k. The "interval" button on the treadmill wasn't working so I finally gave up and did it manually. a few weights

Friday- 1k hard swim for stress relief to recover from my appointment at the HS office.

Saturday- Sweat like a champion athlete for 6 hours as I sat in the heat and watched a swim meet for 6 hours.

M

Monday- Bike ride was rained out. I went to gym and ran instead. 5k (one fast, one slow. one fast. one slow. one fast). 1/2k swim afterwards.   

Tuesday- Swim 2k, Abs, PT

Wednesday- Bike 50k- A new person showed up for bike group w/o a helmet. We had to wait 15 miniutes for them to go home and put their helmet on. Then, had to adjust their bike and seat and then a few miles into the ride they had to turn around because they had a flat tire and no spare tube. It was for the best. Biking is fun but can be dangerous, especially if you don't know what you are doing. We went at a good pace to rest of the ride to make up for lost time. By the end of the ride, I was worn out. 

Thursday- Swim 2k

Friday- Recovering from a long, busy week. Slow 1k swim in the evening was nice.

SAturday- 5k run, hill sprints, walk 1k.

My hip was sore several days after last Saturday's hill sprints. I think I will need to stop doing hill sprints until my hip gets better. I have been trying to do my PT, but the hill sprints set me back. 

Monday- 5k run, then 50k bike

Tuesday- 1.5k swim, then volunteering

Wednesday- no exercise. 2 calls from the school. One child has pencil lead lodged in their leg, another child is failing a couple of classes and required to take after school study hall for th enext few weeks (which is probably a good idea). I wo nder why I allow the things my kids do to embarass and stress me out so much????

THursday- Swim 1.5k, with relays. I seem to do better on short sprint distances, than the longer swims. A fun swim class. Ab work afterwards, then off to PT. I thought I was doing well with my PT exercises, but Mr PT just gave me a couple of new exercisees that are really hard and I dont like. 

Friday- A 85k bike ride turned into a 95k bike ride. Wow, I was tired. And it took about 5 hours, with a couple of pit stops. It was a long hot ride. Just being out in the heat that long takes a toll. I drank over 6 liters of water/sports drink en route, and need for a bathroom stops. I think I am ready for the 100k bike ride I signed up for in December.  Got a call from the school nurse that my son hurt his leg. I was worried about him the last 10k home. Took him for a n x-ray and it was only a bad sprain but I think it will effect his try outs for the HS team :(    

Saturday- Hamstring still sore from 5 minutes of PT exercises, but the rest of my legs were fine from the 5 hour bike ride... Ran 5k, easy pace. No hip soreness, SKipped the hill sprints, then went for a 500 swim and short bike ride with my youngest. My legs were tired and I couldn't catch him when he started to sprint towards home. 

easy week- vacation :)

Monday- run about 4 k, swim about 400m

Tuesday- run about 4k, swim about 400m. Hiking at waterfall

Wednesday- swimming 1.5k then went kneebaording. Fun, but my arms are so tired.

Thursday- short bike ride  maybe 8k

Friday- 6k run, then walk 1k. My arms still hurt from kneebaording. Tried to swim. It was pathetic. Each stroke was painful. Only could do 500m. Even my daughter said her arms hurt.

Saturday- Does cleaning at the church count?? Evening swim. Easy 500m  

I almost forgot to post my workouts from last week.

Monday- 45k bike ride. My freind took a spill on her bike. I felt sorry for her.

Tuesday- swim 2k, run 3k, pt exercises Afternoon praticed the kids course with my 8 year old son. 500m swim, 3k run.

Wednesday- swim 1k, run 6k. My friend and I thought we should practice for Sautrday since we haven't praticed all year. Maybe too little too late, but we still had fun.

Thursday- swim 1.6k,  walk3k. work out video,pt exercises.  

Friday- swim 1k. Too much swimming this week, my arm was sore. 

Saturday- Nancy Gossner challenge. swim 1k, run 6k. I was worried about my arm, but it held out for the 1k. Not sure of my time yet. I felt like I did better than last year.  I beat my friend in the swim, but then she passed me in the run. She ran by so fast that I didn't even try to keep up with her, I just told her I would meet her at the finish. But I did beat another friend, one that finished before me last year.  My teenage daughter and 8 year old son also did the challenge. 

Mon- Bike 45k. Nice speed. Not too fast, not too slow. Had a big black dog chase me on my bike on some little dirt road. Scared me to death. Evening did an abs video.

Tues- Swim 2k, abs, pt. Those PT guy was making me work hard and those exercises really made my legs sore. I promised my PT that I would do the hard exercises (that I don't like and don't do) 3x this next week. 

Wed-  Bike 65. We came back at a good pace (28-30kph) My legs were sore from my PT and it was tough to keep up at that speed. The good thing, no bike crashes today. Some of these guys go crazy on the dirt trail detours. Not me, I go slow off road. Then I have to work hard to keep up once we get back on the road.   

Thurdsay-  Swim 1.5k with a lot of sprints at the end. I must have had something good for breakfast, I did well on the sprints. Afterwards, I did a 2.5 run, then 2.5k walk afterwards. My legs were still so sore from Tuesday PT. I really had to force myself to do my PT exercises, but I did them

Friday- My legs were finally feeling a little better. Did a 5k run.

Saturday- Swim meet ALL DAY. Snuck in an early morning exercise video before I left.   It is amazing that mosr of the 10 year old swimmers swim faster than I do. It is really fun to watch some of those little kids go.   

Monday- Easy 50k ride

Tuesday- Swim 2k, then PT. This week wasn't as bad as last week.

Wednesdsay- Bike 20k, run 5k with mny friend doing a Olympic Tri at Phuket this weekend. Ivve been having fun doing some training with her. I know several people going down, but it is on Sunday so I'm not going. Next weekend I'm going to Angkor Watt bike ride, which is on Saturday. The 1/2 marathon is on Sunday. I know of few people going for the bike ride, but more that are doing the run. A few are doing both. 

Thursday- Turkey Trot . Was advertised as a 5k, but ended up being a 6k. I was wondering why it felt like such  long 5k. Anyway, a nice way to get the Thanksgiving day started. Came home and did my PT exercises.  

Friday- Bike ride. 95k ride to Bat Wat again. Flat tire repair ( with 3 ladies that don't know much of what they are doing) slowed us down and the ride took longer to complete than anticipated. By the time we got home, I was tired. When we got back, my 2 friends saw how close we were to 100k and said, "let's go around the lake and get to 100k". I was tired and just went home -slacker. Last long ride before the Angkor Wat 100k next Saturday.

Monday- 60k. I told my friend I wanted a slow ride, but I don't think she can help helrself. We started 30 minutes later than the other group, but caught them the last 10k. Still a good ride. Went on some rural dirt trails.

Tuesday- Swim 1.6k, (I think). Some stragne drills, so it was hard to keep track of distance. We also did a drill where we swam with our eyes closed. It was strange. Tricky with no lane lines in a 50m pool but we all did amazingly well. Ok, I did peek once.

Wednesday- oh dear, I can't even remember what I did this day. My memory is going!!!

Thursday- swim 1k, bike 10k slow

Friday- Morning walk.  

Saturday- First 100k bike ride - Angkor Wat, Cambodia. Yeah, I did it!!!. The scenery was amazing, and the sunrise next to the ancient giant temple was gorgeous. I learned a new trick, how to ride by someone and grab an open water bottle from their hand keep on going. I wasn't sore afterwards, but my knees were hurting the last 25k. Had to stop and stretch  a few times the last 20k because of the knee pain. I think the bike I rented wasn't a good fit for me. Next time, I will take my own bike.   Had fun hanging out with my buddies over the weekend. Some people had  road bikes in the same 100k race, they were going so much faster than the mountain bikes, it was unreal.  I could keep up with some of them going up the hill, but they blew me away going down hill.  

I accomplished the running and bike distance that I wanted to this year.  I've just been running, biking and swimming for fun the last few weeks. Beacuse of my hip, I have decided to hold off on speedwork for  awhile. I  am trying to figure out what goals I want to set for next year. Doing my PT more regularly to help my hip needs to be on the top of my list.