Bike and Trail Run

Got out for a nice 40 minute trail run with the dog today. If the wind wasn't blowing 35 mph I would've taken the bike off the trainer and headed out doors as well. Instead I chose to stay inside and spin for 75 minutes.

Knees are still achy but I think it's from lack of stretching. Since I've been moving the last week I've found myself loosening up some. Stretches after runs and rides also help. This will be something I'll have to be continually mindful of when I start tackling that ridiculous weight workout next week.

Few more days to game time. I'm enjoying my last couple mornings of sleeping past 6 am. Soon it will be 4 am and 5 am mornings.

See Trainwreck it's not that hard to blog. You workout and then log it. Simple.

Long Swim

You know it's about time to get to work when the suit feels pretty snug. Got in the pool after work today for a good hour long swim. It wasn't an hour straight. I broke it up into 750, 500, 300s, 200s, 100s and drills. It will take a while for me to build back up to my yardage of old.

Tomorrow will be a 90 minute spin and easy trail run with the dog. Looked at the plan again today. I spent some time with it a few weeks ago but I've been just enjoying the time off since I first peaked at it. I've got a ton to do early and it looks overwhelming. I've got some rearranging to do since I'll be headed to Vermont for a couple of days this week. My big Friday will be moved to Saturday and I won't have Monday off as originally planned.

Good Weekend

Even though I haven't officially started I'm getting back to the routine of it all. This weekend I got in two hour plus bikes, a long swim and a sloppy trail run with the dog.

I'm creaking and cracking, but I can't begin to express how much I've missed that post workout high. It's been a short lay off so hour long workouts in the pool, on the bike or out for a run still seem relatively short. Looking forward to building up my levels to where I was in October.

Spin

It's back to the basement. I thought with the mild temps I could get out for an hour outside but the roads are a mess. Maybe this weekend I can get out. Instead I put the bike on the trainer. It's the first time I've been back on since Florida and it felt good to get back in the saddle. I spun aerobically for an hour. I noticed some pain around my joint areas and I'm hopeful it's just my body getting used to working out again.

The kickoff is in five days so I'm doing low impact work until Jan 1. A early am bike and late day swim is on tap for tomorrow.

Motivation...Mental Prep

In my time time off from training I've been devouring books. I typically don't have much time to read when I'm training so I make it a priority during my time off. This season I've been reading books that focus on heroic feats, crazy endurance records and mental training. Reading these books and being idle is hard since they always light a fire under my ass but as I get closer to kicking off my training I'll recall these stories during the tough times.

A couple of my favorites have been the Lone Survivor by Navy Seal elite Marcus Luttrell. It's a mix of heroic war story, navy seal training methods and endurance for the sake of living. Another is Warrior Elite that describes the ridiculousness that is Navy Seal BUDS training and mental preparation involved to become an elite warrior. Finishing School is another that describes the tactics used by Navy Seals to overcome fear, tackle unbelievable human feats and the benefits of routine and efficiency. And I've also mixed in a couple mental training books by TR. Follow that up with articles about ultra marathoners, elite endurance athletes and you feel like you haven't achieved anything in your life...yet.

One of the most interesting pieces I've read is about how life is based on pain and pleasure. It talks about how what we do is dictated by pain and pleasure. We avoid things that create pain until it comes a time when dealing with the pain will bring us pleasure. It's the recipe for procrastination. Put the pain off, put it off more, and then receive pressure from external sources and that pain now is viewed as pleasure because once we get through the pain (task) we receive pleasure in removing the pressure from external sources. It describes ways of dealing with the pain and overcoming it even when no pleasure is in sight. It reminds me a lot of endurance training. Without the pain we cannot possibly reach our goals. We deal with pain for months on end until we get that pleasurable experience of competing and bringing all that pain to bear for the ultimate pleasurable reward - finishing and IM.

This year I will be dealing with pain everyday as I strive for bigger goals. My hope is to view pain as the ultimate pleasure because it will take me where I want to go. Pain will be getting in long runs in sub zero temps, 4 am mornings, riding endless hours on a trainer, punishing my lower body with weights, running endless hill repeats on broken down legs and pushing over hills with a screaming HR.

All that pain to have the pleasure of lining up on the beach in June more mentally and physically prepared than the next guy.

Low impact...except for when you fall

Today we are getting dumped on again. It just won't stop snowing. What's great about getting more than 6 inches of snow is that it turns the local back roads near my place into perfect XC ski trails.

Without a car in sight I got out and made some first tracks this morning. The conditions were perfect and for once I chose the right wax. After a couple of early falls to shake off the rust I settled into a nice rhythm. I can't believe how demanding XC skiing is. I was out for a little over an hour and was totally soaked through with sweat. I shut it down after the plows trucks started chasing me on their first passes.

Has anyone ever puked doing this workout?

Today I got my first taste of my weight work for the next six months and it came from deep in my gut. Apparently last year my weight work was all wrong. I certainly felt it and got some benefit from it, but the intensity was lacking. I met up with Max at the gym and he put me through the proper torturous paces.

It's all about pain and seeing spots. It starts with the squat rack transitions immediately to box jumps and then back to the weight and step ups. Short rest and hit it again. Do that three times and then three sets of weighted lunges. I only got through one and somewhere on the 13 box jump I started to get dizzy. On the fifth step up my mouth was like a dessert and my heart was banging. It's hell so you know it's doing your body good. Tuesday's will forever suck the next six months.

Then again, there are only a few of us doing this so that will give me huge confidence when it's time to line up on the beach.

And yes, people have puked and I'm sure the next one will be me.

This is gonna hurt...

That's what was waiting in my email box this morning from my coach.

I opened the email and found my IM training plan. Gonna hurt doesn't even accurately describe this plan. Last year's plan doesn't even compare. The workouts are nuts. For example: run the Hubuelin Tower road (a sick mile long hill) for two hours and count the number of summits. At least that won't come until March, but January ain't pretty either. I'll be knocking down 12.5 hour weeks after one week of tune up. That increases to 18 by April. Mix in the medieval weight work and time on the bike, and it's a pure fire recipe of pain.

I guess if you have aspirational goals you have to bleed through your eyeballs. I meticulously picked through the plan wincing as I got closer to spring. Then I realized I was reading ahead and saw the goals tab. I opened the tab and that's when I smiled. These are personal so I'll keep them to myself, but a couple, if achieved, would complete the ultimate journey.

I get a taste of the pain this Thursday and then it's a another couple weeks of enjoying pain free days and then game time. I'm not going to look ahead just knock of each day. Getting through the plan alone is an athletic achievement.

Brushing off the dust

With my training starting soon I figured I better start getting ready. Actually I was told to start moving.

I was supposed to get in two 10 mile runs. One last weekend and one this weekend. I got them in but I don't think they were 10 miles runs more like 8. Today I kept it aerobic and just zoned out for an hour. My fitness is still there but my body is still aching but I'm guessing that it's probably just my joints warming up for the long haul again.

This week will be more consistent with swims, runs and possibly a bike. Creeping back into it. Oh yeah and the IM World Championship was on yesterday and that's just the purest motivation you can get.

Stress Reliever

It's incredible how much SBR helps me deal with stress. Since I've been off my plan, I've noticed I get more stressed at work and tend to get a little micromanagey. But I can fix it all with a good workout or just any form of workout. Got out for nice run last night in the unseasonably warm temps. Getting out again tonight for a longer one in the rain to punish myself for letting stress get the best of me these last couple weeks.

How long? I don't care and I don't know. Reporting that kind of info starts in a couple weeks when it all means something.

Snow

Well it finally snowed that means I'll be back to training soon. No more eating burgers and after work naps. I think I have about two weeks until I start just in time for the holidays. Feels like ages since I've been on my bike. I'll be putting in a few runs leading up to my training. Nice easy runs just one foot in front of the other.

Trying to wrap my mind about doing all that work again but what the hell it's a privilege not a right.

Club Swim

I got into a swim workout tonight with the HEAT crew. Last year I attended a few times and it was good to be pushed. I stopped going after two or three workouts because of the time of day and also all the bodies. I got in tonight after someone bailed (it's now offered to only 35 prepaid people) and I filled their spot.

I came away tonight with one observation. It's pretty amazing to see how far my swim has come. I've been in the pool maybe 10 times since my IM so I was expected to get in the second fastest lane and be the number three guy. I was wrong. I was swimming easy and jamming the leader. He eventually let me take over and I nearly lapped the field on back to back 750s. My swim has come a really long way and it shows how much you can improve by putting in the time and focusing on technique instead of crazy yardage. I'm hoping I can hold this swim fitness until I start my IM training again. It's nice not to have to start from ground zero.

We were supposed to put down 4100 but we ended up at about 3500.

Turkey Trot

Well I didn't get out to any local turkey trots because I just didn't want to deal with the masses. Instead I set out on my own personal turkey trot on my local run routes. Weather was great and perfect for a long run. I dusted out the cob webs the first mile or two putting down 7:30s and then brought it back to 8s. Felt good to get out for a long run. Legs felt great but there's still a little pain around the knees not sure if it's from healing but it didn't last long. Got out for an hour and ran without the HR monitor for the first time in a long time.

Now it's off to destroy turkey.

One project this weekend will be to construct a weight room in my garage. Lifting is going to be a big theme for my 2009 training and I won't be able to do my routine comfortably at my gym. I prefer not to cry in front of people so I'm now on the hunt for some equipment so I can shed my tears in the privacy of my own home. I need a bar some weights and something where that I can use to do squats. Craigslist is full of this stuff so now I just need to find the right deal.

Some Consistency

I'm starting to get some consistency in my workouts which sort of means I want to get back at it. It's nice to get back into a routine again but I don't want to rush it since I'll be going full boar in about a month. I'm trying to not get too used to all this rest.

I've been reading a lot of blogs and everyone's in the same spot, well everyone except Matt who is getting after it.

Couple more weeks left for me.

Maintenace

Still maintaining. Getting in the pool and going for some easy runs. Only thing I'm working on right now is beard. And the only thing on my calendar for the next month is a local turkey trot. I figure that will shock the system and it will feel good to line up again and then do some serious eating.

I'm also planning my 2009 season and working on my goals. One goal is pretty ambitious and I never even thought I would even consider it a goal. I'll keep that one real close to the vest and only two or three people will know it is because it's pretty damn lofty.

The race season for 2009 is coming together. Looks like training will start in January. I'll then do a marathon in March, an early half IM, possibly a sprint and then it's off to IMCDA in June. Feels like a real short lead up to an Ironman but the training will have much more intensity this year.

Swim

Nothing really to report. Got back in the pool again yesterday. Straight swimming is so much more relaxing than doing interval work. Broke out the paddles for a while yesterday too. Feel like I am swimming faster than ever, but it's probably because I'm not rushing to get my workout done. Time cruises by when you don't have a plan.

Long hike in the rain today and then home projects. Time off is nice and I'm finally settling into the rest. Might mix in a run or two next week. It's all about picking out my races for next year including a marathon in March and hopefully a half iron before IMCDA.

Back in the pool

Well I got back in the pool tonight. After devouring a huge double bacon cheeseburger at Five Guys yesterday I felt like I needed to get in some nice easy laps.

It was nice to not watch the clock and just finish when I felt like it. The problem was it felt so good to get back in the water that I ended up going for 45 minutes. I just cruised and focused on my technique. For not having worked out in a while I felt pretty damn good.

Now I need to figure out what to do with myself tomorrow. The legs are still rebuilding which is evident by all the minor tweaks of pain around the knees and joints. Enjoying the rest.

IMFL Photos

Last IMFL post. Tremendous experience. This one is in the books. Now it's time to start building to IMCDA.

No long rides, No long runs

So I've been idle for a few days following IM Florida. My body has earned the rest after a year of constant training but it's hard to sit idle. I feel like I want to be in motion. I'm recovering very well and experienced a little soreness post Ironman. I thought I would be limping around for a week. After my marathon in March I was shot for two weeks. It was much harder on my body. Typically I'd be getting out for a 2+ hour ride today but instead I'm going out for a long hike with the dog. Good to reconnect with the dog and family. I'll be getting back in the pool next week and doing workouts every other day. Nothing too stressful and I'm leaving the HR monitor at home. Feels good to rest but I'm sure I'll be growing anxious over the next few weeks and want to get back at it. Once that feeling starts, I'll know I'm well rested and ready for the next adventure IMCDA.

For now it's no running but I might mix in a Thanksgiving turkey trot or something. No goals just fun.

Better than expected!

Ok so it's back to reality today but I'm riding a little IM high. We flew in last night at 12 and it was back to work at 8 this morning. A lot of things went right for me on Saturday.

This picture says quite a bit. When I started the run I thought I was a fool for wearing my sun glasses since I didn't expect to finish while the sun was still up, but surprisingly I did. I remember mother fing myself at mile 14 for keeping my shades on since they were coated with cola, sweat and salt and there was no way I was going to come in under 11 hours. My original goal was to come in under 12 when I started this journey and that means if I hit 12 I'd be happy.

I guess I surprised myself on Sat and all the hard work came to a head in 10 hours and 11 minutes. When I came off the bike and saw the clock at 6:36 I almost shit myself. Now if I could have only ran a 3:30 marathon...this guy is never satisfied. Pleased yes, but completely satisfied, no. The journey continues...

Anxious

Today I am anxious. I'm irritable and mellow at the same time. It's a constant struggle. i'm thinking a lot and its causing me to not get much sleep but I don't feel tired. I got out for a 45 minute run this morning and put in a nice mellow 45 minute swim after work. Felt good to move through the water so smoothly.

I leave Wednesday morning for Florida. I've got lots of nervousness and even more anxious anticipation. My body is coming around starting to feel rested, especially my legs. No pain in the muscles or aches in the knees.

Couple more workouts and then it's game time. Friday night might nerves are going to jumping from my throat and I can't even imagine what Saturday will bring.

Aerobic

Today I got out for an one hour and fifteen minute aerobic bike and followed it up with an easy 15 minute run. Felt good to keep it easy. This is my last longish workout until I get to Florida. Now it's just knocking off one workout a day and resting.

I get into Florida late Wednesday morning. I'll get in a couple easy early morning swims to calm my nerves about the swim. Couple more pool workouts and then it's all about the Gulf.

Summary:

Bike: 1:15

Run: 15

Swim: tonight

Getting the feeling back

Today I had a good workout. I got out for 1:45 on the bike and followed it up with a 30 minute run. My bike is on its way to Florida so I broke out the mountain bike. I couldn't stomach two hours + indoors. Feel like the season has come full circle. It was 10 months ago...but if feels like yesterday...that I was out on the mountain bike in zero degree weather. Riding was good. I did about 5 hill repeats to get the HR going and then kept it steady at 137 - 140 the entire ride.

Transitioned to the run and had to slow it down. I laid down a 6:30 in the first mile with very little effort. I feel like I'm running slow but that's not the case. HR remained steady in the 150s for most of the run and was happy to wrap it up after 30 minutes.

Summary:

Bike:

Time: 1:45

Avg HR: 138

Run:

Time: 30 mins

Avg HR: 153

Dead Legs

Ok this is getting weird. Right now I couldn't finish a local sprint. My legs are tired and feel like they are filled with lead. Time seems to absolutely stand still when I'm working out. I find myself checking and rechecking my watch hoping I'm almost done with my damn workouts.

Tonight I got in a 1.5 hour ride on the trainer and followed it up with a 30 minute run on the treadmill. My legs are tired. It feels like I'm working out in 110 degree weather and sweating like a damn dog. My HR on the bike was in the 145s but mentally I just wasn't there...I'd get into a rhythm and then loose focus and the pain in my legs would return. I got out of the saddle to reduce the monotony and couldn't stay there for long.

On the run it was a good change but I felt like I was running up hill. I settled in and eventually got the HR steady around 146. Taper is strange. I feel totally unprepared and nervous and anxious all at the same time. With a week to go I feel like I couldn't do a 5k. I'm hoping it's just my body recovering.

Summary:

Bike: 1.5

HR: 139

Run: 30

HR: 144

Run

Got in a good run this morning. Couldn't get in a swim because I'm out in Minnesota on business but I ran for 50 minutes. Legs felt heavy and I felt like I was forcing it for the first 15 then things loosened up.

Hoping to feel fresh on race day. Right now I feel...I don't know how I feel. Trying to keep perspective.

How much longer

Well I thought I was done with lifting but found it on my plan this morning. Lifted for 40 minutes- squats, lunges, step ups and ab work. I reduced the weight on my lunges and kept the intensity high and didn't increase weight. Did some light spinning on the bike afterward and didn't want to chance a run.

Hit the pool after for a 50 minute swim. Swam straight for a half hour and then did 5x100s on 1:30. Felt like I was swimming in mud on the 100s.

Summary:

Weights: 40

Bike: 30

Swim: 50

Brick

Well if it's windy in Florida, I'll be prepared. Today I got out for a 3 hour brick. It was my chance to test the 808s Max is letting me borrow for the race. The wheels are sick and without wind they require little effort to get moving, seriously moving. Problem is they are basically sails when it's windy. Today was a good test with some early morning wind blowing. It takes some getting used to when you feel the ass end sliding out from a big gust when you're doing about 28 on a flat. A little lean into the direction of the wind and you sort of sail. It was also 41 degrees so needless to say it was a cold ride. I had to pry myself out the door this morning and broke out the booties, hat, gloves and layers.

Followed the bike up with an hour run. I kept it at an aerobic pace, although it was hard not to just hammer. Foot felt good and my HR was around the 150 range for most of the run. I've still got some deep tiredness in the legs or maybe they're just recovering. Good run and the temps were perfect for a long run.

Summary:

Bike:

Time: 2:05

Avg HR: 138

Run:

Time: 1 hour

Avg HR: 146

Brick

Back to back bricks and another tomorrow. Tonight I got on the trainer for and hour + and then ran for a half hour. I couldn't pry myself out of bed this morning so I was forced to ride the trainer. My HR was finally back on the bike up 20 beats from yesterday and my run was good. Not too much pain in the foot just some tightness. It's going to be damn cold this weekend and thankfully I only have one long workout.

Summary:

Bike: 1:15

Avg HR: 137

Run: 30

Avg HR: 142

Brick & Crazy HR Data

Felt good to knock one of these out again. I haven't done one in about two weeks. Got up early am and hit the trainer for 1:45 and then got out for a 40 minute run.

I had some whacky HR data. I couldn't get my HR over 130 on the bike no matter what I tried...higher cadence, pushing a bigger gear. Not sure what this means. My legs were beat down too.

Set out on the run and didn't think the legs would respond but they snapped to. My HR took some time to rise and finally got into the high 140s. Run was smooth and had no foot pain. I was supposed to get out for an hour but decided not to try today. I'll get out for an hour + tomorrow. Don't want to blow anything.

I have a 45 minute swim tonight.

Summary:

Bike: 1:45

Avg HR: 130

Run: 40

Avg HR: 143

More tired legs

Hit the weights for the last time today and I couldn't be happier. I've dreaded Tuesday's the last 6 months. Legs are still pretty tired but after the first couple sets of squats they sprang back to life. Got in my step ups, and lunges and then got the hell out of the gym.

Got in a good run. I ran with my wife so I didn't over do it. Foot is feeling good. We headed out for a nice easy 30 minute run. Tomorrow I'll try to double it and see how it feels but keep my pace down from what I normally run.

Followed the run up with a 30 minute spin on the bike. Thought I was in taper but I have a couple of days that are pretty heavy coming up including one with a brick.

Summary:

Weights: 45 mins

Run: 30

Bike: 30

Swim/Run

Got up this morning and hit the road. Felt good to finally get out and run. I took it really easy and didn't have any pain. Short 30 minute run and hoping to follow it up with another tomorrow.

I hit the pool after work for a little over an hour. I swam 45 minutes straight at my projected IM swim pace and then warmed down for 15 with some quick sprints and nice easy laps. The swim felt good on my overly cooked legs and helped stretch me out from spending so much time on the bike on Saturday. Now in taper I can really focus on swimming and building my confidence for that crazy swim on Nov. 1.

Summary:

Swim:

Time: 1 hour

Distance: 3,000 meters

Run:

Time: 30 minutes

Century - Done

Today I got out for my last mega ride before IM Florida. I had been planning this one for a while so it was nice to finally get after it. The goal was to ride Sandsifield (5,000 feet of climbing) and Beach Rock (4,500 feet of climbing) back to back. It was tall order considering when I do Sandsifield I usually am cooked after all the climbing. Following it up with equally challenging Beach Rock was sure to be difficult.

I got out a little before 9 am and you couldn't have asked for a better day. I used my car as a refueling station since there was no way I could carry all that I needed for a 100+ mile ride. Heading out to Sandisfield my legs were pretty heavy from this week's work on the trainer and last weekend's back to back 75 milers. They loosened up after the first few big climbs and I got into a great rhythm. Hit the monster hill and rode it twice. Rest of the ride back over the hills into Connecticut was comfortable.

Made it back to my car at around 3:35. Ate a PB sandwich and refilled the water bottles and stocked up again on gels. Heading out I was dreading anymore climbing but once I got back into a rhythm. Took gels every half hour and a salt tab every two hours since the heat picked up. Got over the major climbs pretty well and felt really fresh, surprisingly. So after a nice downhill I cut through some back roads with good rollers and finished up at the car. I was pretty pumped to have done these two routes in one day with about a 10 minute refueling stop in between. Six months ago the though of doing this would have never crossed my mind. More importantly, I couldn't and still can't believe how fresh I feel. Taper starts tomorrow.

The work has been done, all I can do is hope for a good day.

Summary:

Time: 6 hours 11 minutes (10 minute refuel stop)

Distance: 115 miles

Climbing: 9,500 feet

Avg HR: 136

Swim/Bike

This is becoming a theme. Wish I could mix in a run in between. Today I got in a swim and hit the trainer after work. Trainer's suck if I haven't mentioned it in my last five posts. Tomorrow I get to get out on the road after three rides on the trainer this week. I wouldn't care if it was snowing.

Today's the mega ride. Sandisfield followed by Beach Rock. Should be a nice challenge and take almost all day.


Summary:

Bike:

Time: 1.5

Avg HR: 138

Swim:

Time: 45 mins

Swim/Bike

Today was a pretty good day. I had to ride the trainer again so that sucked but at least I got my ride in. More importantly I got in a really good swim. I decided to test my endurance and swim at my IM pace for 1 hour. It went well. I was actually surprised that I had energy at the end of an hour and ended up go an additional 10 minutes. I notice that went I start my swim, my stroke is tight but after about a half hour I loosen up stop thinking about technique and it all comes together.
Not sure on distance because I lost track somewhere after 15 minutes but I was def at a 1:30 to 1:35 100 pace the whole hour.

Summary:

Bike:

Time: 1.5

Avg HR: 137

Swim:

Time: 1:10

Distance: far

Time on the trainer

Tonight I spent 110 mind numbing minutes on the trainer. The sun is setting too fast so this is my only option right now. The trainer is always hard. It's harder than the 4+ hour rides I did this weekend. It's just plain boring. I kept my HR in the 140 range, put my head down and kept working.

I also got in a solid swim this morning. I feel strange not running. My foot is feeling better and I want to run but I'm doing everything I can to stop myself from just bolting out the door. I know it could be disastrous. Hopefully soon.

Summary:

Bike:

Time: 1:55

Avg HR: 136

Swim:

Time: 45 minutes

Distance: 2,100+

Weights/Swim

Went to the doc yesterday and learned I had minor tendonitis in my right foot. So this week running is out.

Today would typically be a weight workout and run but instead it was just weights and a long swim. I thought this would be last time hitting the weights before the race, but looking at my plan I have on more week of weights.

Got in the pool after the weights and swam like crazy. Decided to warm up for a half hour and then did 10x100s on 1:30. It was tough but I got it done. I liked the fact I was able to sepnd more time swimming. Warmed down with a 500.

The rest of the week will be spent putting in a lot of time on the bike and some hard swims. Right now the foot feels better but I don't want to chance anything by running on it yet. Next week, if it's feeling good I'll test it out.

Back to Back

Woke up at 6 am and was pissed to see rain falling. Today I had to repeat what I did yesterday and the weather wasn't cooperating. I waited it out and finally hit the road in a steady rain at about 9:30.

I had thoughts of bagging Sandisfield and getting in the challenging Beach Rock route but decided to go after the big one after the rain stopped about an hour in to the ride. The legs took sometime to get going and they didn't fully kick in until I crossed into Mass. Sun was shining in Mass so my mood changed some.

As I hit 57 and the beast I hoped to put an all out assault on the current record of three climbs but after the first climb I knew it was going to happen. My legs were really feeling yesterday's ride. I rode it twice and my legs screamed back at the top of the second climb.

The rest of the ride was hard but I kept taking gels and water and kept my focus. I knew knocking this ride out would be huge and I continued to work hard. With all the climbing I just looked forward to the next downhill. I did hit a couple rough spots where my energy was really down but it passed after 10 minutes or so. Rain picked up again as I reached the Connecticut border and I ended up riding in and finishing about 10 minutes off yesterday's pace.

This was big. I got an order to do this ride and I fought through some mental games to get it done.

Summary:

Bike:

Time: 4:25

Avg HR: 136

Long Ride

Not being able to run because of some pain in my foot has been wearing on me. Feels like I'm losing fitness by not running but I've been assured I'm not. It's just odd not running after a long bike. Hopefully I'll resume running on Monday or Tuesday. Right now I'm icing and dropping Advil. I can still bike with absolutely no pain so that's the focus right now.

Today I got out for a long hard ride up to Sandisfield Mass. It was real cold this morning. It's the first ride where I've had to breakout some of the winter gear. The legs fought back some on the first hill out to Simsbury but quickly warmed up as I hit 309. A head wind picked up about an hour in and lasted all the way until I got out to the big climb. I hit the big climb around the 2:15 mark and once I got to the top, I figured I should ride it again since I wouldn't be running afterwards. The rest of the climbs back into CT were tough as usual but really manageable. This ride used to be killer for me but now it's become much more comfortable. I even decided to extend the ride a bit as I got back into Granby. Came of the bike feeling fresh with no foot pain.

I'll get out tomorrow for about 3 hours and then maybe get a late afternoon swim in as well.

Summary:

Bike:

Time: 4:15

Avg HR: 139

Swim/Bike

With my foot aching I've been instructed to reduce my runs for the time being which sucks. I got in a bike and swim today. The swim was a long full out 50 minute swim. Time goes slow in the pool. Hit the trainer in the morning and will do the same tomorrow am.

Summary:

Swim: 50 mins

Distance: 2800+ meters

Bike:

Time: 1.5

Avg HR: 140

Weighty Tuesday

Back to the weights today. I never look forward to Tuesday. Got in my squats, lunges and step ups, hit the bike to loosen up and then ran for 35 minutes. Unbelievable how it really feels like a two hour run. No swim today. Ended up getting in the pool yesterday. Legs are good but the foot ached some on the run. I'm hoping this will clear up in my taper. It's just a nagging pain but noticeable.

Summary:

Weights: 45 minutes

Run: 35 minutes

Avoiding the Trainer

Headed out this morning on wet roads. Thought it was going to pour but it never came. I headed out and rode half of beach rock and then headed back on 44 looped around to 179 and back down 309. Good ride and my legs are now shot. Has to be from last week's race and this weekend's climbing.

Got out for a short run after the ride but didn't want to push too much since I still have some lingering pain but it's leaving.

Bike is at the shop. All the riding this season has been hard on the bike. Should have it back by Wednesday so I can finish up the hard training before the taper begins in a couple weeks.

Summary:

Ride:

Time: 2:55

Avg HR: 138

Run: 20 mins

Avg HR: 146

Wet Ride

Today there was no way I was getting on the trainer. With just fog and wet roads I decided to head out to Beach Rock. Going out was great, perfect temps and just slick roads with heavy fog. No cars were out which was even better. Rain held off for most of the ride until I climbed the last big hill into Hartland. Going back into Granby it started coming down in buckets. It let up to a steady rain for the rest of the ride.

I was planning to run after this ride but with a little bit of pain remaining in my foot I decided against it. I'll ice tonight and put in a brick tomorrow. Good ride today. Thought my legs would rebel after last weekend's half but I actually put down my fastest time on Beach Rock yet.

Summary:

Ride:

Time: 3:05

Avg HR: 140

Rain

Last night I hit the pool again for an hour and then road for about 45 mins. It's weird not running. Max told me to wait for the weekend and I couldn't be happier since the pain, although not as severe, has not left the outside of my right foot. Damn hills! This weekend looks like I'll be on the trainer, at least Sat with all this darn rain. Today I'll hit the pool at lunch and then crank out a 1.5 hour ride on the trainer after work. Looking forward to getting out for along ride and putting in a good brickworkout soon.

Ride

Got on the trainer after work tonight because it was pitch dark when I got home. Rode for an hour and it felt like three. Trainers suck and time stands still on these things. Warmed up for 15 and then rode aggressively for 45 minutes never letting the HR get above 145. I still have some lingering soreness from this weekend. With the rain coming it looks I'll be back on this sweat machine before the week's over.

Summary:

Ride:

Time: 1 hour

Avg HR: 139

Recovery Swim

I couldn't wait to get in the pool to loosen up after Sunday's race. I've got some soreness behind the knees and the outside of my right foot is bruised pretty good from stomping all those downhills. Tonight the pool was therapeutic. I jumped in and decided to swim straight away for 30 minutes just focusing on being smooth and having a good stroke. Time flew by and I moved through the water with ease. It totally helped me loosen up. I got in a couple 300s after the 30 minute warm up and wrapped it all up after 45 minutes.


Summary:

Swim:

Time: 45 mins

Distance: 2700+ meters

Nutmegman Half Iron

This weekend was my final tune up race before IM Florida. I chose this half ironman because of the timing but also because in its short two years of existence the race director has a reputation for putting together the most challenging triathlons.

Swim: 30:56

The swim was a two lap course with a short beach run. The fog didn't lift at 7 am so they waited until 7:30. It didn't lift so they put us in the water. I was hoping for a good swim since the last few weeks have been good in the pool. With heavy fog I worried about sighting but quickly caught some feet and decided to hang on. I felt good going out and hit the beach for the short run in just under 15 mins. I hoped to maybe better it in the second loop but found myself alone with no feet to hang onto. I decided to push hard at the turn and ended up swimming straight and sighting well despite the fog for a decent time.

Bike: 3:09

After a tough transition - wetsuit zipper got stuck - I hit the bike which started on a hill. This wouldn't be the last hill. It was a 3 lap course of sick hills. They described the race as flat and rolling but his was nothing but. As soon as I exited the park and hit the first downhill I was optimistic not having seen the full course yet. The first stair stepper climb worked me over pretty good. My legs felt like lead which had to be from my crash weekend and this week's work. After three or four more climbs I finally got loose and warm. It was about 50 when we hit the bike and it was freezing cold on the downhills. This course featured 5,000+ feet of climbing compared to Timberman's 3,000. After suffering through the first loop which took just under an hour I knew it was going to be a long day. With the lap style course I could easily see where I stood in the positioning. On the first loop I was probably 18th and dropped a few people before taking on the second lap. The climbs were flat out brutal. My HR was topping out at 164+ on some climbs and pinned at 155 on the very few flat sections. I was taking gels every 20 and salt every hour and figured I might run out since there was no way I was getting it done under 3 like I hoped. Everyone was suffering and people were dropping out like crazy. You'd climb for about 30 minutes get a wicked fast downhill (topped out at 56 mph on one) and then get back into a beast of a climb. I cruised into transition to only see about 14 bikes in ahead of me so that was good but I couldn't even imagine running 13 but I just went into zone mode and cruised through transition and set out for the run.

Run: 1:38

The run course was equally as bad as the bike. You started out on a hill which totally burned and was impossible to loosen up. It was a two loop run that was just evil. I cramped up on the first big climb and thought that was my day, but I took a gel and just ran through the upper thigh cramp. It brought me to a halt again but then I just shortened my stride and worked through it. I finally saw the leaders coming back at mile 3 and realized I wasn't in too bad a shape. The whole race I was alone so it was comforting to see people every now and again. I took gels at miles 3,6, and 9. On the flats I was moving with my HR at a steady 159-162. At the turn I was under an hour which was comforting because I thought with all the hills I was going to maybe be putting down a 2 hour run. The second loop went much faster and was much easier. I cruised the uphills and paced well on the flats. My goal was to catch two other heatsters that had about a 5 minute lead on me. At mile 10 I decided to go for broke and stopped watching the HR. When I did peak at it was at 172. I caught the two guys on a downhill and then cruised up another hill and down another hill to the finish. I was so exhausted I didn't even stop my watch or even look at it. I didn't know until I saw the results that I set a PR for the run in a half iron.

Totals:

Time: 5:20 - 2nd in age group - 11th overall

Results here

Summary:

This race was evil. There were times on the bike when I wanted to bail, but seeing others drop gave me more incentive and seeing that I wasn't too far off the lead pack kept me going. On the run I'm not sure what happened but I stayed focused, stuck to my nutrition and finished really strong. I've never climbed so many hills in a triathlon and have never confronted a more difficult run. Timberman is the only other half I've done and this by far is harder and makes you dig deeper. It was the hardest race I've ever done and it was just such a huge high to finish that I didn't even care about my overall time. The great thing is I finished 11th overall and 2nd in my age group. I also caught and passed a couple guys who are very good triathletes. It was a very satisfying day that really tortured my body in a good way.

Swim

Work kept me from my two hour ride today so I hit the pool instead. Getting stuck at the office late on a Friday sucks. The swim workout was good and really loosened me up. Stroke is feeling good and I keep focusing on form instead of just pounding out shit load of laps.

Two hour ride schedule for tomorrow am.

Summary:

Time: 55 mins

Distance: 2800 meters

Floating

Today was my standard brick workout. I got in an early am swim and then raced the sun after work. I put in a really hard bike with HR holding steady at 149. Transitioned to a run after an hour and felt like I was floating. It was a crazy fast and easy run. Never had this feeling during a brick before and I felt like I could run for days. I was holding just under 7s for five miles. It was crazy since my legs were dead on yesterday's ride and run and then all day today.

Summary:

Bike:

Time: 1 hour

Avg HR: 145

Run: 34

Avg HR: 153

Squeezing Daylight

It's getting dark fast. I forgot when I signed up for IM Florida what a pain it would be to train past August. I'm constantly racing the sun. I wake up to train and it's dark and then I find myself racing home after work to beat the sunset.

Today I got out for an am run. I squeezed in a hard 40 minute swim at lunch and then got out for an hour bike after work finishing up in darkness. These next few days I'm going to back down some on the training as I prep for this weekend's race. I'm thinking that one days rest and some short work on Saturday will be enough of a recovery for Sunday's race. Tomorrow I have a brick and swim.

Summary:

Run: 55 mins

Avg HR: 143

Swim: 40 mins

Distance: 2,000

Ride: 1 hour

Avg HR: 139

Swim, Lift, Run

Today was one of those Tuesday's. I got my swim in early am. Got out of work and hit the weights. I reduced the weight some due to this weekend's work and the upcoming race. Loosened up the legs on the bike and then ran for 35 minutes. This run never gets easier. It always feels like the last three miles of a half IM.

Summary:

Swim: 45

Lift: 40

Bike: 10

Run: 35

Recovery Swim

Today was a rest day but I decided to swim. I was really tight today after all of the work over the weekend. Got in some good work in the pool and it loosened up the legs and felt good to stretch out. Need to get in a couple more good swims before this weekend's race.

Summary:

Swim:

Time: 50 mins

Distance: 2,500 meters

It's raining, I'm out

That was the theme for today. I had hoped to join Max and a couple guys for a ride out to Beach Rock but the weather shut us down. Even after they bailed, I still planned to get out but two attempts failed after I got caught in downpours decided to head back home. I scrapped the ride plans and got out for a long run.

I haven't gotten in a 2 hour run in a while so I decided to put one down today. Legs were good for the first hour and then yesterday caught up to me at the 1:20 mark. The last 45+ was all about hanging on but then I got a burst at the 1:50 mark and finished strong.

Summary:

Run: 2:08

Avg HR: 150

Big Ride - 2x up the beast

Today I got out for big ride and followed it up with a .5 hour run. Headed out on the wet roads at about 7 am. I have been dying to get to Sandisfield for a few weeks now and time hasn't allowed me to get in.

The goal today was to hit Sandisfield, ride the beast twice, which would be a new milestone for me and then do two hill repeats on my local beast before transitioning to a run. Everything went well today. Weather was wet in the am but perfectly cool for riding. Got out to the beast and winced when I saw it. Rode it or rather crawled up it to the top and then coasted back down nearly wearing out my breaks to begin a second ascent. Not sure why, but the second time felt much easier. Maybe because my body was numb. This hill is a killer and one that I nearly blacked out on riding this spring with Max. He rode it twice that day and it's been my goal to do the same. After catching my breath on the top I smiled a bit knowing I just hit a goal. The only problem was there was ton more of climbing to go. It all went smooth and I ended up making it to the local beast in 4 hours and 10 minutes. The two last hill repeats burned like hell but felt real good. This ride used to destroy me but today I felt comfortable the whole time, a good sign.

Transitioned to the run and felt the burn. Legs loosened after about 10 mins and I held a steady pace. The body is beat now but it feels good.

Beach Rock tomorrow.

Summary:

Ride:

Time: 4:20

Distance: 75 miles

Climbing: Off the charts!

Avg HR: 140

Run:

Time: 35 minutes

Avg HR: 150

Rain = Trainer

Never realized how damn boring the trainer is on a rainy day. What was a 90 minute ride felt like three hours. It was certainly a good workout. Thought about getting wet but decided to ride the trainer in the garage. Big ride tomorrow.

Summary:

Ride:

Time: 1.5

Avg HR: 142

Good Day

This morning I got out for my 1.5 hour run. Can't believe the change in temp. It was about 40 at 5 am this morning and perfect weather for a long run. My legs were surprisingly good for the run and my pace was right where it needed to be.

After work I hit the pool for a great swim. I feel like I haven't been swimming too much but I've got all kinds of energy in the pool. It always seems to be the way after a long run.

Summary:

Run:

Time: 1.5

Avg HR: 146

Swim:

Time: 1 hour

The Pain is Back

Ok so now I know I'm back on track. My legs are tore up. I got out for a two hour ride today and hit the hills for an hour of the ride. I had to move my 90 minute run to tomorrow morning so I made the most of my ride after work. Tomorrow will be hell but I get to warm down with a long swim after work.


Summary:

Ride: 2 hours

Avg HR: 142

Painful Tuesday

For some reason this workout never gets easier. Today was swim, weights and a run. The swim is relaxing in the am but then after work its weights and a run right after. You always feel like you're running with 10lb weights on each leg and today was no different...well it was a little easier than past Tuesday's since I missed last week's weight work. Tomorrow around noon my legs will be stiff as hell.

Summary:

Swim: 45

Weights: 1 hour

Run: 38 mins

Relaxing Swim

Today was an off day but I decided to hit the pool. My swim workouts have been sporadic at best and I need to reign them in and establish better consistency. I think the Phelps phenomenon has hit Avon. I've never seen so many swimmers at the pool. I usually have a guaranteed lane. Today, I had to share and I welcome it because I need swim contact whenever possible. Add the 20 women cranking out water aerobics next to the lane and you get bounced off the cement wall and feel like your getting sucked backwards as you start approaching the wall. Good practice for the IM swim.

I warmed up with a 500 and decided not to stop. I then swam hard for 45 minutes straight. Always feels good on the legs after a tough weekend.

Pretty Good Weekend

After missing last weekend's long rides, I felt like I had to make it up this weekend. I sort of succeeded. Friday was the start with a 1.5 hour ride and an hour swim. The rest of the weekend was spent on storm watch since Hannah was coming through. I was getting out no matter what and surprisingly I stayed pretty dry. Dodged some serious debris on today's long ride but other than that all good.

Here's how it went:

Friday - 1.5 hour ride and hour swim

Saturday - Inside out - 1.5 on the trainer, 2 hours in the hills followed by a 35 minute run in the swampy heat. I was toast after this but it didn't linger into Sunday. I couldn't believe how hard it was to ride and run in that humidity.

Sunday - was going to be epic but...ended up riding Beach Rock hard (HR not below 150), crushed my previous times by 15 minutes and rode the long hill into Hartland twice. Extended my ride to make it 3.5 followed by an hour run. It smoked me. It wasn't Sandisfield but riding all the hills hard and then hitting an hour run right after got me.

I feel good about the weekend. Next weekend will be epic...I'm planning on riding Sandisfield and then looping back and riding Beach Rock. That will be 10,000+ feet of climbing and nearly 100 miles.

On and on

Got out early for my run this morning. Thought the hardest part would be waking up but it ended up getting real tough about an hour in to my 90 minute run. Legs just weren't firing and my stomach was a mess, had to be the fruit juice I pounded before heading out the door.

Hit the bike for 1.5 after work and nearly died in the heat. Sounds like I'm complaining and I am but it's just the way it's been going. Felt good getting in what I got in today.

Summary:

Run:

Time: 1.5

Avg HR: 148

Bike:

Time: 1.5

Avg HR: 141

Remotivated

The last few days have been tough. For one, I've been tired and bogged down with work. I've missed a few workouts which doesn't make me all to happy. My brain is telling me to rest and it's hard to get into the workouts. Today I hit the pool for an hour and swam hard. I actually felt really good and it's most likely because I haven't swam in about four days. I got out for an hour bike and missed my 90 minute run. Tomorrow's a new day with a new focus. Up early to get in the 90 minute run and then an two hours on the trainer. It has to be done. I'm bagging this week's sprint race and opting for a long ride on the hardest route because I need and actually crave it.

Summary:

Swim: 1 hour

Distance: 2500 meters

Ride: 1 hour

Avg HR: 142

Pain at the Track

Thank God I never took up my high school track coach's offer to leave baseball and join the track team. I'm pretty sure the workout I did at the track is standard for track athletes and Max gave me a taste of the pain it puts you through.

Workout - 5x1 mile repeats on 100% effort with 6 mins rest in between each mile.

Here's how it went. By the third repeat I was cussing up a storm and getting bleary eyed. I have know idea how these times measure up, I'm just glad I got through the workout. My HR was consistently pegged in the 180s with a max of 184 on the 5th repeat. Never done a workout like this but I was impressed that I could pull of 5+ miles.

Repeat 1: 5:40 (HR Max 170)

Repeat 2: 5:56 (HR Max 176)

Repeat 3: 5:53 (HR Max 176)

Repeat 4: 6:08 (HR Max 180 -this was by far the hardest one, I was really struggling)

Repeat 5: 5:54 (HR Max 184)

I was away this weekend at a friend's wedding and had to do this workout along with running 1.5 hours on Saturday. I was missing my long bike workouts and put these in instead, hopefully I didn't lose any fitness.

Bike

Got out this morning for an hour bike. It was supposed to be a half hour but since I can't get my swim since I'll be traveling I just extended the bike. Legs recovered from yesterday and didn't feel too bad this am. Couple runs this weekend and a long bike on Monday.

Summary:


Bike: 1 hour

Avg HR: 138

Hard Day

Today was brutal. There's no other way to put it. It's nice to have dead legs but working out on them just hurts. Today was an SBR day. Got in 45 in the pool and then it was a brick. The bike portion was only 30 minutes, I'm guessing to loosen up the bike followed by a 1.5 hour run. The run is where the pain came in and it was bad on hills. The first 30 minutes were rough going and then there was a nice feeling stretched out point and then there was just a let's survive this thing. Surviving dark roads was another thing, damn it's getting darker faster every night.

Summary:

Swim: 45

Bike: 30

Run: 1.5 hours

Avg HR: 150

Getting Dark

Now that fall is approaching the days are much shorter. Tonight I got out for a 1.5 hour ride leaving from my house a little after 6 and it was pretty dark when I finished. Guess I'm going to have to move to the trainer soon for my weekday rides or wake up even earlier.

I got in some good hill repeats tonight and was amazed that my avg HR was only 139.

Summary:

Ride:

Time: 1.5 hours

Avg HR: 139

Expensive Day

I finalized my travel plans today for Florida. Damn, that was expensive. Two plane tickets on different days for me and my wife. I fly down and arrive on Wednesday and my wife flies in the next evening. We then both fly out on Sunday. Thankfully, a friend of mine is driving down for vacation and will bring my bike along, saving me $260 in bike transport fees. Another good thing is the hotel I booked back in March. It's only a 5 minute walk from the transition area. So that's done and now I can focus on training again.

Today was painful. I haven't lifted in two weeks and getting back to it just hurts. Today was swim, bike, lift and run. I knocked off my leg lifts, ab work and short bike and hit the run. As always it feels like your running in cement. My HR was in the 150s the whole time and I felt like I wasn't moving at all. Very uncomfortable run...such heavy legs.

Summary:

Swim: 45 mins

Weights: 45 mins

Run: 35 painful minutes

Swim

Today was my day off but I hit the pool since I missed a swim workout last week. With the IM approaching I need to double my pool time to keep my confidence level up. I put in an hours work tonight doing drills 100s etc. It felt good and was good for the legs after last week and yesterdays ride.

Started finalizing my plans for traveling to Florida and it's a nightmare. Flights are expensive and logistics are even worse. I've eyed a flight and bike transport so that's good now it's just dealing with the costs. It's expensive to inflict Ironman pain on yourself.

Summary:

Swim:

Time: 1 hour

2800 meters

Brick

Today I got out for a long brick. The bike wasn't the hard part but the run let me know I'm still not recovered from last weekend's race. It was great to not run in race flats. The bike portion was good and I kept a steady cadence but on the hills my legs ached to get back to the flats. The run was smooth and felt much better about 35 minutes in to the hour. My HR was in the 160s for most of the run with a max of 171. It's a pretty hilly route.

Feels good to be back to training. After today's workout I feel like I went out for a 4+ hour ride.

Summary:

Bike: 1:30

Avg HR: 145

Run: 1 hour

Avg HR: 158

Back at it

Time has been at a premium lately. Huge project at work that made me miss my training yesterday. I was able to get in a 45 minute ride on Tuesday and was surprised that my legs are ok. I have no lingering pain or tiredness just a bunch of low confidence issues at this point. I'm trying to focus on the positives of Timberman but I've come away feeling shitty. Regardless, I'm trying to stay focused on my training. I need to get back to the good place I was a few weeks ago.

Tonight I got out for a easy brick. 30 on the bike followed by a 35 minute run.

Summary:

Bike:

Avg HR: 126

Run:

Avg HR: 151

Timberman - The Race that Wasn't

This race was important to me. It was my first half last year and I hoped to better my time considerably.

Swim: 36 mins

Waiting on the beach for 10 waves to hit the water before you sucks. It was great seeing the pros go off but then it was a lot of standing around. Finally, my wave was called and we hit the line. I had about 160 in my wave and took a position on the inside front. I got off quick and overtook quite a few guys. Out to the first turn I felt strong moving through guys and holding a really good line. At the turn we got hit with some chop and had to move through some stragglers in the other waves. I felt like I was moving along at a good pace. Hit the final turn and hit some more traffic. Kept my stroke long and smooth and eventually found my fingertips hitting the sandy bottom. Got up looked at the watch and was hoping for a better result but was satified.

Bike: 2:54

Ok, so I had orders to keep the HR at 155 the entire bike. I got out of transition and on the bike and felt really, really good. I took a gel and downed some water and tried to settle my HR into the 155 area. As we hit the turn on the back roads and the start of climb I was moving through the field with little effort. Took another gel at the 20 minute mark and continued this throughout the ride. When we got out to the loop I was hauling ass and still in the 155 range. I couldn't believe how fast I was moving by people and dropping them so easily. I hit the turn and headed back home at around 1:25 or so. I was feeling really good and thought I had a chance if I ripped off a solid run to go under 5 hours. I kept fueling with water and gel and was moving through a stiff headwind with ease and gobbling up guys that went out way too hard. A ton of them in my AG. The euphoria was about to hit a wall though as I suddenly noticed a sound coming from my rear wheel. I started feeling the road more and my bike started to swerve in the rear. I flatted. Pissed, I hoped off and cracked a CO2 into the tire. It held air so I jumped on and started going again but only for a mile or so. I had thoughts of riding it in but there was no chance of that with it totally flat now. I pulled off the side of the road and waited. Saw a support truck..flagged him and he came around to help. He pumped some air into it and told me to look for the Mavic car. I started going again and it went flat. At this point I wanted to punch something, cry or just mail it in. I pulled off the road and sat on the guardrail with my helmet off as people I worked so hard to catch cruised by. After about 10 minutes I saw the Mavic car and jumped up to flag him down. I ran straight across the road carrying my bike. He gave me a new wheel but couldn't get the gearing straight. I had my middle gears and that's all I cared about at this point. I just wanted to get home to transition. I ran back across the road mounted up and took off. I basically said screw the HR at this point knowing I had about 20 to go and cranked out the big gear. Again, I felt good and was hoping to come in under 3 hours. I cranked up some hills past some folks I had passed originally and roasted the downhills not caring about a crash at 50 miles an hour. I got to transition in 2:52 ish for a time of 2:54.

Run: 1:43

Shaking off the flat was hard to do but I thought I could really make up some time on the run. I could still finish in maybe 5:10 if I had a good second loop. I started off strong, legs were really good and I was overly focused on doing damage. My HR was 169 for the first mile which I put down in about 7:15. I dropped it back to 162 and kept it there for the entire first loop. Drift got me up to 165 to 168. I took water at every aid station and noticed some cramping and hit the salt at every other. At mile 5 I started taking cola too. It was hot on the second loop and I thought I had earned the right to push it but I waited until I hit mile 8. I was moving past people the whole time which gave huge motivation. People were walking all over the place and I was hauling. My HR was up at 169 and 170 on the hill and I started pushing harder as I neared the flats to the finish. After all I had been through today, I kept thinking about what could've been. I still thought I was going to come in at 5:25 but somehow I managed some speed over the last 3.5 miles and finished in 5:17. I def didn't leave anything on the run. I could've gone all out but I think I was at my max. My HR for the run was 170. I did cramp up hard twice but if I kept moving I was all good.

Total time: 5:17

Summary:
Crossing the line was bitter sweet. I had my heart set on this race because I knew this was my last race to actually race. I'm more concerned about finishing IM Florida. I did this race before and knew I could finish so it was all about seeing where I measured up. I was killing the bike and have never felt so good. Everything was clicking - HR, nutrition, and cadence. At the turn I felt even better in a stiff headwind. The flat destroyed me mentally but it was a good test because if anything I didn't drop out or give up. Even though I wanted to toss my bike in the ravine I kept it all in perspective, but it was one of the hardest things I've had to overcome since I started doing triathlons. To think where I could've finished is hard for me now. I could have easily been at 5 or maybe even under. I still finished 15 minutes faster than last year and was stuck on the road for about 20. A lot of what ifs have been running through my mind. I might have had better legs on the run if I had not dumped my nutrition plan the last 20 of the bike in order to make up time. I finished 250 overall, but could've well who knows? If anything, I know I can hit my numbers prescribed by Max and race well, really well. Barring mechanicals and other issues I'm where I need to be. Things don't always go perfect but for about 2 hours into Timberman things were going better than they ever have for me and it took a flat to derail it all. It's hard to get back to training after this but I've got more work to do. I can't even look at the results anymore. Moving on...

30/30

Yesterday was quick. Thirty minute bike followed by a thirty minute run. Now it's out of work early, pack it all up and hit the road. Grabbing a new HR on the way. Off day today and then 20/20/20 tomorrow.

Looking forward to getting away from it all this weekend. Work has been nuts and I'm hoping this race will burn some built up stress.

Onward.

Same Workout Different Day

Today was a repeat of yesterday. Got in a early am swim and then got out for a run after work. I was totally not motivated to get out for the run and had to drag myself out the door. I feel tired, but once I got going I felt good and wanted to push it but really held back. Big problem right now is I think my HR monitor bit it for good. I'm not getting any transmission from my strap and I've tried everything. Sucks because I have to maintain certain zones this weekend. I have to dig up my old piece of shit Polar that's in a box somewhere. Still hoping my monitor comes around.

Summary:

Swim: 45 mins

Run: 49 mins

Taper workout

Today I got out for a 45 minute run and then hit the pool after work. I was hoping to do less work this week and it's a considerable drop from my usual week but it's still work. My swim was good. I warmed up with a 400 did 300 of drill and then knocked out 7x300s on 30 seconds rest. I noticed it takes me a while to really get loose and I didn't find my rythm until the third 300. It's got to be a mental thing. If I focus on work projects while swimming I haul ass, if I think about the swim, I labor along.

Oh and all this killer Olympic swimming coverage is ridiculous. I farted around today and tried to do that ridiculous Phelps underwater dolphin kick off the wall....I nearly drowned. For a guy that doesn't do kick turns I also nearly drove myself straight through the bottom of the pool. I'll stick to what I do badly.

Tomorrow is a repeat of today.

Ride...now taper

Today was my last long ride before I get to kick back a little. Headed out early to and today was not as easy yesterday. As soon as I hit the first hill I knew it was going to be a long two hours. I guess that's a good sign that my legs are shot. Got some hills to start and then leveled out and hit some gradual climbs. The ride back in was where I got some hills but was rewarded with some really fast downhills. Now it's a rest day tomorrow and maintenance for the rest of the week.

Thoughts are now turning to eating right all week and resting for Timberman. I'm anxious for this race but also trying not to put too much focus on it. It will be a good test for Nov. 1. I've been playing the course back in my head from last year and just hoping to improve both my bike and run times. We'll see.

Summary:

Time: 2:15

Avg HR: No data left my strap at home

Brick

Got out for my weekend brick this morning. Weather was ridiculously good and cool. Headed out to 179 via 309 to get in some hills. Legs were feeling good but achy on the hills, real good on the flats. Two hours went by pretty quick.

Transitioned to my run and got out pretty quick to start but the legs were certainly feeling yesterday's long run. No pain off the bike, pretty smooth and I started to think how this is typically a pretty big workout but my body is really getting trained to see this as normal. I mean if I were to do this in the beginning of the season I'd be breathing hard and struggling. Today it just seemed like another day out on the roads. Good two hour ride tomorrow am and then taper time.

Even though I get to taper I'm still a little nervous about having put in enough work. I mean I know I have, but I guess it's just dropping the mileage and hours all of sudden and changing the routine which gets me thinking this way.

Bike:

Time: 2 hours

Avg HR: 139

Run: 35 mins

Avg HR: 142

Run & Swim

Got out early in the am to burn some stress. Headed out on my usual hill run route for 1.5 hours. Felt great going out but after the turnaround the stomach started growling. I never eat before these long runs because I get up so early. Stayed strong throughout the run and the HR was in the mid 140s.

Missed my open water swim because of work priorities, but got a really hard pool swim in for 45 minutes. Everything was clicking and I didn't want to stop. Instead of doing sets I swam a straight 2400. Have to remember to roll the hips since it gives me huge power and doesn't tire me so quick. Usually I swim when I'm shot and today I wasn't so it felt real good especially after the long am run.

Summary:

Run: 1.5

Avg HR: 142

Swim: 45 mins

Distance: 2400 meters

Brick

Work is nuts, can't complain but it always seems to pick up at all the wrong times. Like now a week before a big race. Tonight I got out for my hour ride and run. Legs feel good, not quite as tired as last week. Need to nail down a big project tomorrow and then hopefully, I can get out early for my weekly open water swim. Sure would be nice to get one in before heading up to Timberman.

Summary:

Ride: 1:15

Avg HR: 143

Run: 35 mins

Avg HR: 149

Dreadful Tuesday

Not much to say about today other than it's a typical Tuesday. Up early to hit the weights, run and swim. Legs felt better than last Tuesday which was odd considering all the work over the weekend, but they'll be beat tomorrow.

Still have a solid week of training before tapering. At least the weekend looks light compared to the last three.

Summary:

Swim: 45 mins

Weights: 45 mins

Run: 35 mins

Niantic Sprint

Swim: 13:27

Lots of people in the first wave. I took my usual position in the second line. Dove in on the go and pushed pretty hard until I swam right up the back of two guys. Tried to split up and ended up having to go around. Lots of contact out to the first buoy and then I freed myself up. Stroke felt good and I was catching people at the midpoint. I held my line really well which hasn't been usual for me. Drafted off a few feet towards the end and avoided a whole lot of jelly fish but did get stung in the face towards the end. I felt comfortable and strong throughout the swim but really didn't start pushing until the midpoint. Need to focus more on hitting it hard in the beginning. I was happy with my time, but could have possibly shaved a minute if I pushed from the start.

Bike: 32:01

The bike is where I expected to have issues but surprisingly I had good legs the first two miles. Hit the first hill and got out of the pedals and my legs reminded me of yesterday's work. I passed quite a few people the first five miles and only got passed by one guy who was in the third wave. My average HR for the whole ride was 162. I kept an eye on the HR and worked hard to keep it above 160. I took the hills with little problem and that's where I passed most of the people. My legs really came around as soon as we hit the main roads where I tore back at third wave stud and caught and passed just before heading to transition.


Run: 20:46

Not sure if this run was longer than 3.1 but it felt like it to me. I got out quick and cruised the first downhill and shaked off the bike about a mile in. I registered a 6:30 the first mile and then I started to feel it. My HR was in the 170s and I was telling my legs to pick it up but they were heavy as hell. On the few small hills is where I really felt it in the quads and lost a little pacing. At this point I was just looking for the finish line. Peering around corners, asking a guy I passed. As soon as I did see it is when my legs got under me. With about a mile to go I loosened up enough to really let loose and catch a guy that had a good lead on me but passed him with 300 yards to the finish. I thought I put down a 19:40 but I guess I was off by a minute.

Total time: 1:09, 16th overall, 2nd in age group

Results here

Summary:

First, I was dreading today after yesterday's workout. It took a lot to get up at 4:30 and driving down I was just hoping to put down a good respectable time. I'm pleased with this race. I did this race two years ago and put down a 1:16. Today I put down a 1:09. I got my third AG win of the year and didn't have any lingering pain after the race. I'm sure it will come tomorrow. I put in one of my hardest workouts of the year the day before this race, one where I was border line bonking. I've said it before, but I'm still amazed at the times I'm putting down on tired legs. I was shot this week. Almost depressed like because of feeling so damn tired all the time. This race bounced me back and was a good ending to a really tough couple of weeks. I'd hoped for a better run. There were quite a few really good tri guys at this race and I just hoped to have a respectable finish especially since Max was racing. I joked about being within 6 minutes of his finishing time before the race which would mean success for me and I was. Six minutes is still a very long time. Also I paid closer attention to my HR and raced myself instead of trying to catch who was ahead of me.

Ouch

On Friday I ran 1.5 hours and did an open water swim after work. I was hurting on the run and wasn't looking forward to today. Today I headed out to Sandisfield Mass, or rather the alps of Connecticut and Mass. I had done this route before with Max and it was killer. Nothing has changed. It's got over 6,000 feet of climbing and as you crest a hill there's another waiting for you on the other side. I was out on that sucker for 4 hours today. I climbed the beast in good time and didn't black out this time. My legs are shot and it was murder.

After the killer ride I set out for an hour run but it was cut short by a severe thunderstorm. Thank God because I would have most def bonked. I did get in a good 35 minutes and that was harm enough. This was a huge training day for me. I thought my route I've been doing regularly on the weekends was hard but this was just massive. Now I have to get some rest for a sprint in the am down in Niantic. It will be interesting to see how the legs respond.

Friday:

Run:

Time: 1.5 hours

Avg HR: 142

Open water swim:

Distance: 1.2 miles

Saturday:

Ride:

Time: 4 hours

Avg HR: 141

Run: 35 minutes

Avg HR: 139

SBR

The pain keeps coming. Today was an early swim and then a brick after work. Thought I was going to get stuck on the trainer but the rain held off. I was sore today, but I loosened up on the bike and the run stung a little but the legs kept turning over.

Summary:

Swim:

Time: 45 mins

Distance: 2,000+

Bike:

Time: 1:15

Avg HR: 144

Run:

Time: 36

Avg HR: 154

Wednesday

So how do I feel? Well, I'm in pain today. I got up early for an hour long swim. I worked the hardest I have in the pool in a long time. I'm mixing in some extra swim workouts just to keep my confidence that I can start races with a good swim. The weight work and run from yesterday didn't kick in until midday. Got home and got out for my hour long ride and now I'm sore as all hell. I rode some hills and also mixed in some good hill repeats on a new steep climb I recently found. Now I'm paying for it, but it's a good pain.

I went extra heavy on the weights this week and after today's ride, I'm sore as hell. It's good since I'm damaging the muscles. The weeks not over and it's only going to get worse but then I give the muscles a chance to regroup with a nice taper before Timberman.

Summary:

Swim: 1 hour

3,000+ meters

Ride: 1:15

Avg HR: 147

Weights

Typical Tuesday. Hit the weights, followed it up with a 15 minute bike and then a 30 minute run. Felt like I was running in quick sand and the muscles around my knees are aching. I went much heavier than previous workouts and even added another set of squats. My legs damn near gave out when I was doing step ups. Took some time to get a good rhythm on the run and I think I'm damaged. Need to do heavy damage to the legs this week and then it's taper time.

Summary:

Weights: 1 hour

Run: 40 mins

Swim: 45 mins

Brick

Had to get this in before heading to a good friend's bachelor party in Newport. Got up early and headed out to the hills for an 1.5 hour bike and then a 1 hour run. Legs are back finally after I lost them all week. I was interested to see how the run would go but I was strong through out. Could of used a little water on the run but I made it through. Legs were feeling really good on the run and the time flew by. Averaged about 7:15 per mile.

Note to self - Ditch the gel rocktane. Took one on the bike an nearly tossed my breakfast. Still can't clear it out of my throat.

Summary:

Bike:

Time: 1.5

Avg HR: 146

Run:

Time: 1:05

Avg HR: 156

Open Water Swim

Got out with the Heat crew again for a nice open water swim. I was much comfortable than last week and even swam in a straight line this time, well sort of. The swim is a little over 1.6 miles out and back. Heading out to the island I swam a 23:50 and came in just behind the swim studs. Heading back I zigged and zagged a little coming in just over 24. Finally putting the wetsuit to use and actually having the suit swim for me. Felt smooth the whole ride.

Summary:

Swim:

Distance: 1.6+ miles

Time: 48 minutes

SBR Day

Today was a little bit of everything. I looked at my plan and saw a 60 minute swim and hour brick (30 minute ride, 30 minute run). It appeared to be easy but it was tough. I guess I underestimated the damage I did to my legs on Sunday. The swim was great and I'm really starting to feel more comfortable again like I did back in January and February.

Got home and had a package waiting my new Zoot Ultra race flats and couldn't wait to try them out. Took the bike out for a quick 3o over rolling terrain and then transitioned to the run. New shoes felt like slippers and I couldn't help but go out fast. The humidity was up and I felt it during the last 10 minutes. HR was 154 for most of the run. Legs were good but I could still feel some tenderness from the weekend.

Summary:

Swim: 30 mins

3,000 meters

Bike: 30

Avg HR: 144

Run: 30

Avg HR: 156

Pool Closed

Got up real early this morning to get in another swim this week. Got to the pool only to find out the damn thing was closed for repairs. I didn't have my running gear so I had to return home dejected!!! Nothing more depressing than not getting in a planned workout. Hour ride on the bike tonight which looks like it will be done on the trainer with all the rain coming down.

Back to Work

Got in a nice swim and easy weight work. My Tuesday workout was much easier this week since I didn't have to run. Legs are real tight after Sunday's race. Apparently I went hard enough at Litchfield, but I still think I could have gone harder on the run. Easy to think that now!

Summary:

Swim: 50 mins

Distance: 2500 meters

Litchfield Hills Triathlon

Swim - 1 mile: 22:43
Ok so maybe the swim was a little short, 5 mins short, but I'm not complaining. I'm confident I would have come in under 30 had it been a true mile. My swim was really comfortable and strong and this was probably the biggest upside of the entire day. I've been working on it more ever since my dismal swim at Griskus and it's now paying off. Today I got out quick and found some fast feet and worked my ass off to hang on. In previous attempts to draft I crashed and burned. Today I held feet for 3/4 of the swim. Most importantly I was comfortable from start to finish.

T1: 3:00 long run up to the bikes

Bike - 23.8 miles - 1:09
The bike is mostly down hill for the first half and then it goes up for the second. I got out quick and took over two riders on the first fast downhill. I hit a small bump and launched my bottle behind my seat, and immediately thought I'd be screwed because of the heat and humidity. I had to make the one bottle work for the full 24 miles. I recovered good after the swim and took a gel right away on the bike. I decided to push the bike from the beginning. I tried to get my HR into the 160s and I was around 157 but really working hard. I took over two more riders and was on my own. About 12 miles in I dropped my chain on a small uphill and had to stop for two minutes to fix. Got passed by one rider, but quickly caught him when we started going up and got past him. Hit the hills and my HR finally got up into the 160s. Instead of sitting back and spinning as I had last year I pushed all the hills and flats. I was impressed how quickly I recovered from the climbs. On the last two steep hills I took over two more riders. Cruised a quick downhill and hammered another hill in the big ring to get to transition.

Run - 10k - 46:32
Only saw about nine or so bikes when I came into transition which was comforting. The run on this course is hard. At the last Olympic I put down my fastest 10k ever but today as soon as I got out on the run course I knew I was it going to even come close to that number again. I did the first mile in 7:15. The first mile is steady and then it goes downhill for a mile and then it goes up and up. After a short climb at the start I let it go on the downhills. My HR monitor was spiking at 240 as it usually does on the run, because it sucks! I would say it was easily in the high 160s the whole way through. I caught and passed one runner on the downhill and then eyed another going uphill. It took me two hills to get him but I got him. I had a little bit of cramping in my legs occasionally on the run probably from not taking in enough water on the bike. They worked themselves out and didn't slow me. At every aid station I took two waters one for the head and another to consume. Each time I got a little kick. Miles 3-5 had little shade and were torture. As soon as I hit mile 5 I started pushing, pushed up the hill, up another around the bend and to the finish.

Time: 2:23:22 - 13th overall - 3rd in AG (not sure this is right since the overall says 4TH but AG results says 3RD)

Summary:
I came away from this race feeling confident. I needed this race after dumping on myself the last couple weeks after my showing at Griskus. The conditions were miserable and I put in a really hard week of training including a 3 hour ride in the humidity and hills the day before. I think that's what impresses me the most. I hear others talking about resting up for this race and others I've been to while I'm training right up to the day before the race and still getting solid results. I'm most pleased with my swim. I've had a bit of a mental block but now I feel I'm moving in the right direction. My bike was four minutes faster than last year and that's on heavy legs. I pushed the bike harder than last year and didn't leave much out there. The run was almost three minutes faster than last year and I was really strong. Last year, I was a dead fish gasping for air and I even rested three days before. What I'm getting at is that I am starting to feel incredible improvements in my fitness levels. My mind is not playing as many mental games and I'm nearly to the point where I can sustain I push for an entire discipline. Ok, I'm done over thinking this race. Moving on.

Long Ride

It's freaking hot!! I had to get out for 3 hours today so I headed up through my usual route but detoured and rode the bike course I'll be racing on tomorrow. Got out at about 9:15 and it was already blazing. Legs were fresher after getting a break yesterday. Took on some climbs in the beginning and then got the bike leg of the race rode the toughest section first all uphill for 4 miles, rollers, and then some steep climbs back to transition. Rode the first half next which is mostly down hill back to 179 heading into Simsbury. Good route and I might use it in for some upcoming rides. Nice change of scenery.

Tomorrow's going to be tough but I'm going to treat it as a hard training day. Hoping to put in a better swim, solid bike and decent run.

Summary:

Bike: 3:15

Avg HR: 140

Open Water

Since my last swim sucked I decided to join the Heat crew for an open water swim up at West Hill Lake on Friday night. The swim is an out and back to a tiny island located centerish in the lake. It's just under a mile to the island and the same on the way back to the boat lunch.

I finally realized my new wetsuit is tight, maybe too tight. I'm not sure if I've put on weight but it's really tight around my legs...must be all that climbing. About nine of us gathered for the swim along with two swim studs. On the way out I just tried to settle in to a rhythm. I noticed my shoulders and upper biceps started to ache like I was doing curls. So I lengthened my stroke and rolled more which felt much smoother. I zig zagged quite a bit but came in a little after the studs. The way back I was loose and able to glide more and swam much faster. I think I'll be joining this group on Friday over the next couple weeks to get better at open water swims.

It was good practice for Sunday's race and future races. All I know is that the IM swim is going to be really really long. I'd have to do more than double what I did today...shit!

Mushey Legs

My legs are shot. Today was a swim, bike and run day. Got in a 45 minute swim at lunch and worked on knocking off 300s slow, moderate, and fast efforts. Also mixed in some speedy 50s. Hoping for a good swim this weekend and getting in an open water swim tomorrow.

Got home after work and started my brick workout. Took a ride on a usually hill route and the legs were slow to respond. I had to come out of the saddle for climbs I usually power up in the saddle. Eliminated gatorade from my ride since I just found out that Gatorade and Gu don't mix and might be the reason for the quaky stomach issues I've been having.

Got out quick off the bike to the run. Legs responded but my quads were sore after about 15 minutes in. Kept a steady HR around 155 and was moving at about 7:20 for each mile. My pace was totally fine, I just think my legs are feeling it from this week's tough workouts. No bike or run tomorrow and I get to sleep in until 6 am which is good. I have an open water swim scheduled for right after the work day. Three hour ride on Saturday and then race Sunday.

Summary:

Swim: 45

Distance: 2,400 meters

Bike: 1:10

Avg HR: 148

Run: 35 mins

Avh HR: 155

Double Workout

Today I got in an hour run in the morning and hit the bike for an hour after work. My run was good. I started at a slow pace and built up to normal pace the last 15. I kept a steady HR throughout the run and just focused on form. Legs felt good even though my legs have been getting somewhat abused this week. Need to take my new running shoes back, they are chaffing hard on my toes and I need to get some flats for racing. I also noticed I was having some stomach issues after my run. It could be lingering affects from my bout of food poisoning while on my honeymoon. I also think I need to be more aware of my fluid intake now that the heat is up.

The hour bike after work was a little harder than most. It's my first Wednesday where I've had to do a long run and bike. After the first climb I got loose and settled into a good cadence. I noticed I was moving along much quicker than I have at this time in previous training weeks, so that was good. HR was consistently in the mid 140s and hit the 160s on tough climbs.

No rest leading up to this Sunday's rest. I get a day off after. Swim and brick tomorrow.

Summary:

Run: 1 hour

Avg HR: 142

Bike: 1:15

Avg HR: 140

Early AM Workout

I got up early this morning to hit the gym. It's my first weight work since I got back. I did hit the weights while I was away, but not with the intensity that I usually get after it. Did the usual squats, lunges and step ups, hit the bike to loosen up and then got outside for a nice moderate run. The legs are def feeling my latest workouts. Trying to restore as much fitness for this week's challenging race even though I have a monster three hour ride scheduled the day before. Looking forward to it.

Summary:

Weights: 1 hour

Run: 35 minutes

Swim: 40 easy

Swim

Today was supposed to be an off day, but I needed to get in a swim since I still have some lingering anger from my last race. Got in a moderate 45 minute swim with drill work, and some hard 300s. I just focused on keeping my stroke count down and really extending. I wish I could get out in open water more and I'm hoping to later this summer. I think I get a mental block as soon as I put on that wetsuit. Stroke gets short and everything gets rushed.

More swims to come this week in prep for this Sunday's race.

Swim:

Time: 45 minutes

Distance: 2,000

Brick

Got in my first brick in quite some time. After my long ride yesterday the legs were somewhat sore on the first part of the bike. They quickly loosened up as I headed out to Farmington, Collinsville, Canton and back home. Got in a good mix of flats and hill work, no hills like yesterday though. It was good to get out in the wind. I figure I'll have to deal with ride stopping wind in one race and today was good practice as it was blowing real hard.

Transitioned to the run and felt it right away. They let me know I've taken some time off. Usually there's no stiffness but today I had to shake it off for 10 minutes or so and then settled into a comfortable pace. The heat was bearing down and the HR was up in the 160s.

Now it's on to a full week of training.

Summary:

Ride: 2:10

Avg HR: 147

Run: 33 minutes

Avg HR: 152

Shock to the System

Back from paradise. Nice restful and fun 11 days. Now it's back to work. I miss swimming in the clear blue sea, but now the pool will have to do.

This morning I got out for a tough long ride. My first in a couple weeks. Headed out to the hills on the Beach Rock route. Legs felt fresh the first half hour and then came the hills. HR climbed up into the 160s on most of the tough climbs. It was def higher than normal but I figured it would be as I get back to work. Two hours in and I just zoned out and climbed.

Headed out for another long one tomorrow. Legs def got shocked back into shape.

Summary:

Time: 3:15

Avg HR: 149

Bonbini Aruba

Final workout before I move my training grounds. Got in a 1.5 hour bike this morning and now it's relaxation time. I'll still be working out but for an hour a day on the beaches of Aruba. Then it's back to work as I prepare for Timberman and Ironman Florida.

Brick

This week's been tough with wrapping up work to be set for 11 days and work meetings. We had one day since our wedding and now the adrenaline has worn off. I haven't been looking forward to my workouts because I'm so damn tired but I'm getting them in.

Tonight I got out for an hour ride and run. The ride was good. Needed a hill to loosen up the legs and they were still stiff from the weights. Got going after about 15 minutes. Transitioned to the run and felt lopey for a few minutes and then I got my legs. The humidity was high so it was a bit of a battle. My HR was in the 160s but I didn't feel like I was overworking myself.

Summary:

Bike: 1:15

Avg HR: 145

Run: 38 mins

Avg HR: 157

Back to it

After a short layoff I'm back at it. Today was weights, short bike, run, swim. I forgot how much I dislike Tuesday's. Weights went well and run took forever as always. The swim was good. Instead of focusing on distance I decided to do drill work and just be comfortable in the water. That lousy swim a week ago is still with me and after seeing some of the swim times at IMCDA, especially that of one girl that I know who is a pretty decent swimmer, a 2.4 mile swim is no joke and demands attention. No more half assing my swim workouts.

In other news I'll be heading out to Idaho on my first wedding anniversary next year to take a shot Ironman Coeur d'Alene. I checked out the site at 4 pm yesterday, hit the entry button and shockingly I was in. Thought twice about hitting the submit button, but figured I'm def not getting into Placid so why not. I'm not thinking about this race and won't at all until December since I have to get through Florida first.

Wedding - It's Official

Long Run

Got out for my long run today. Legs are feeling really strong on the runs unlike earlier this winter when I was training for the marathon. My legs tended to break down on long runs and I never felt like I had a sturdy base. The weight work and long rides are paying off and I'm able to hold form throughout the entire run. Plus I'm covering much more ground than earlier in the year. My HR is above 149 but it feels fine so I am holding that pace.

Summary:

Run:

Time: 1.5

Avg HR: 157