Run

• 1h 52m 22s
• 13.10 miles
• 08m 34s /Mi

Tobacco Road Half Marathon - This was another PR AND I surpassed my goal. McMillan said that if I could run this in <1:54, that I am capable of <4:00 for a full mary. And if I can <4:00 a full mary next spring, I should qualify for Boston 2012 (when I age up to 45).

With Tri season upon us, I doubt I will build my distance much until after my last half iron in Nov. But as SOON as B2B is over, I will change my slogan to "Marathoner in Training!"

Sport

• Stretching
• 15m

Swim

• 45m
• 1750.00 yards
• -----

main - 1550, All bilateral practice
cd - 100 breast, 100 back

I'm going to master this even if I nearly drown trying. I read that it takes 2 weeks to get over the bilateral hump. We shall see.

Next week I will add some swims so I can do my regular workouts (which will hopefully be bilateral), plus incorporate the drills my swim coach gave me.

Sport

• Yoga
• 1h 00m

Run

• 36m 58s
• 4.00 miles
• 09m 14s /Mi

Steady effort. Felt really good this morning, like I was just gliding along...

Swim

• 40m
• 1500.00 yards
• -----

Practiced all bilateral while focusing on form - RPE Seahorse

Run

• 40m 08s
• 4.50 miles
• 08m 55s /Mi

Lap data is all over the place. First mile was warm-up, but I decided to try to feel 1/2 mary race pace so I sped up for the middle 3 miles, then slowed back down a for the last 1/2 mile.

I'd be semi-content with <9s, but ultimately want <8:42s on race day. I can run it but can I hold onto it for 2 hours? McMillan seems to think I can. So far McMillan has never been wrong.

Bike

• 55m
• -----
• -----

Spins Class - while waiting for session with swim coach. Fairly hard strength effort.

Swim

• 1h 00m
• 1050.00 yards
• -----

First session with swim coach. I can't really remember all of the crazy awkward drills she had me doing, so this is the best I recall. Once she emails me my drill sets, I'll come back and update this. I can't remember how many laps I did of each either.

wu - 300 (before coach arrived)
swim - 100
side drill w/ fins - 100
shark drill w/ fins - 150
one arm drill w/ fins - 100
finger tip drill w/ fins - 100
catch up w/ fins - 150
pull bouy - 50

She said that I am crossing my arms too far over moreso like an X. Bill told me to think of the letter Y and I thought I was doing that, but apparently not.

These drills are hard and very awkward and I don't like them (whaaaa!). But I'll do them. I don't wanna, but I will.

One thing I noticed is that while doing some of the drills I naturally started bilateral breathing! I think because the drills were so awkward I couldn't figure out how to breath while doing them and the bilateral thing just came easier.

Most of the drills she had me do are ones I've seen here on BT; these lessons 1 through 9:
http://www.beginnertriathlete.com/cms/index.asp?catid=158

Swim

• 1h 10m
• 2500.00 yards
• -----

wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE Seahorse
cd: 2 breast, 1 back, 2 bilateral

Timed 1000 @ 23:20 / 2:20 pace (eyeroll) I'm getting worse instead of better. I give up. I need help. First session with a coach is tomorrow. Then if I have to start swimming 5 days a week, so be it, because I've had about enough of this swimming as slow as a..... seahorse. Yes, I looked up slowest swimming animal. But that's ok, because I have help on the way!

Bike

• 45m
• -----
• -----

Spin Class