DCWW

I'm a DCWW.

Steely Toughness? None for me, thanks. I'll take a zero.

DC is full of Winter Wimps. President Obama has a point, kidding that this town could use some steely Chicago toughness. The area shuts down with barely measurable snow. But when sleet and freezing rain coat everything with a thick candy shell of ice, well, as with botched oaths, an abundance of caution is reasonable. AOC has been my training MO this winter.

Less daylight, cold temps, rain-sleet-snow… When snow and ice rolled in I simply said Nuh-uh. No run. For 6 days. Bike outdoors? Please. This DCWW hasn’t turned a pedal under natural light in months. Dame Devereaux has more outdoor miles than me.

Instead, I mustered the fortitude to exercise in comfy, climate controlled indoor world choosing the hampster wheel, riding indoors rather than risk a bum bruising slip and fall while running. Riding the trainer is like sitting on a fence post, sure, but with the remote and food and drink within reach.

Until this weekend. Yesterday back outdoors with a nice run in 32F. Today running topless in 61F and not a cloud in the sky.

The Cliff Notes training log:

Thur. 1-15-09
Swim 40mins
~1500m total
Core-pushups on deck- 15mins

Bike QR trainer recvry spin
Duration: 1:02:42
Work: 572 kJ
Distance: 20.217 mi

Fri. 1-16-09
Swim 37mins MAC
~1500M

Verstegen run prep 15mins
Run 42mins, ~15F, ~5.5mi, clear crisp, chance to wear some cold weather gear for first time this season

Sat. 1-17-09
Swim 25mins, ~800m
Bike QR trainer
Duration: 1:07:40 (1:07:43)
Work: 740 kJ
Distance: 23.408 mi

Sun. 1-18-09
Verstegen run prep 20mins
Run 68mins, ~9mi

Mon. 1-19-09
Swim 45mins, ~1600m, some steady free and uptempo 200’s with 5x50kick mixed between

Bike QR trainer tempo-ish ride
Duration: 1:33:50 (1:35:08)
Work: 993 kJ
Distance: 31.906 mi

Tue. 1-20-09
Inaug! Tears and joy. And celebratory exercise.

Run 62mins steady, ~8.25mi
Bike QR trainer after run
Duration: 1:01:02
Work: 606 kJ
Distance: 20.246 mi

Wed. 1-21
Swim 7:50-8:30
~1400m totalm

Thur. 1-22
Verstegen prep core 15mins
Run 42mins, ~5.5mi

Fri. 1-23-09
Swim 40mins at MAC
Total ~1600m

Run-bike p.m.
Run 38mins, ~5mi (guess)
QR Bike
Duration: 56:52
Work: 562 kJ
Distance: 18.811 mi

Sat. 1-24
Swim 35mins MAC
~1400yds total

Bike QR trainer with 3 x 12-13mins in 2-3mins off
Duration: 1:45:28 (1:47:08)
Work: 1138 kJ
Distance: 35.685 mi

Sun. 1-25
Core - Verstegen run prep 15mins
Run ~52mins

Mon. 1-26
Swim a.m. 40mins MAC
Total ~1600m

Bike QR trainer recvry ride
Duration: 57:53
Work: 523 kJ
Distance: 18.534 mi

Tue. 1-27
swim 35mins at MAC
~1400m total

Bike
QR trainer, intervals sufferfest, main set 15 x 1 min/1min off
Duration: 1:12:09
Work: 777 kJ
Distance: 24.375 mi

Wed. 1-28
ice, at least .25inch frozen solid layer coating entire car
Bike QR trainer
recvry spin,
Duration: 49:31 (49:50)
Work: 437 kJ
Distance: 15.805 mi

Thur. 1-29
Swim MAC
25mins steady free, couple 50kicks mixed in.
~1000m total

Bike QR trainer steady
Duration: 1:18:25
Work: 795 kJ
Distance: 26.076 mi

Fri. 1-30
Swim MAC 40mins
~1500m total
Bike QR trainer steady light
Duration: 1:11:16
Work: 727 kJ
Distance: 23.867 mi

Sat. 1-31-09 Swim 49mins MAC
~2000yds total
Verstegen run prep 20mins
Run steady 50mins, ~6,5mi, 6th day since last run, didn't feel smooth, but not bad
Bike QR trainer steady, ~8mins after run
Entire workout (169 watts):
Duration: 1:03:20
Work: 640 kJ
Distance: 21.139 mi

Sun. 2-1-09
20mins glutes/core Verstegen run prep
Run-Bike
60F! Run topless. Felt decent, maybe weather joy.
Run 81mins, ~10.5mi

Bike
QR trainer steady, ~6min trans from run.
Duration: 1:15:26
Work: 778 kJ
Distance: 25.387 mi