Run

• 56m 28s
• 6.19 miles
• 09m 07s /Mi

Cow Harbor training run with Bobby. It's a tough course but a rewarding experience. I'm especially happy with my time on mile 6 which was 8:41.

I learned more about running form from that one 56 minute run with Bobby than I have in 5 years of running. I now I have a new sense of running form and I know what I need to do to make myself run easier and more efficiently.

Thanks Bobby.

Swim

• 1h 18m 24s
• 4000.00 yards
• 01m 57s /100 yards

4000 yard straight swim.

Long workout goal #2 of 3 done!! I wanted to bike 100 yards in August, did that... and I wanted to swim 4000 straight in September... done. Now I will focus on building to a 20 mile run in late October/ early November.

I'm not gonna lie to myself though and say this was easy. The first 3000 yards flew by and felt relatively effortless, but the last 1000 were all about hanging on.

Run

• 2h 01m 19s
• 11.52 miles
• 10m 31s /Mi

Not a bad run... not a great run, but not too bad. I am really proud that I ran a 9:35 11th mile.

Run

• 47m 25s
• 5.12 miles
• 09m 15s /Mi

Probably one of the most rewarding runs I have ever had. Really good, strong tempo run. 1 mile warm up, then three tempo miles at: 8:26, 8:28 and 8:20 and a 1.1 mile cool down.

It felt A LOT easier this week than it did last week. Next week I am going to go for a 3.5-4 mile hard section.